Amabhontshisi ayinhlangano enkulu yokudlala yokupheka yaseSpain, njengoba izitsha eziningi zifaka irayisi yaseSpanishi nobhontshisi. Eziningi zokupheka zokudla zaseSpain zibiza ubhontshisi, okulungele ukusetshenziswa konyaka wonke.
Amabhontshisi, awaziwa ngokuthi ama-legumes, aphilile kakhulu. Zigcwele amafutha futhi zigcwele izakhi ezifana ne-calcium ne-potassium, ingasaphathwa nge-fiber. Futhi aqukethe amaprotheni.
Lezibhontshisi zaseSpain kanye nelayisi isidlo esilula, esinomnandi esingenalo inyama. Kuyinto enhle kunoma yisiphi isidlo sosuku futhi kuyasiza kakhulu uma uzama ukunciphisa inyama ekudleni kwakho noma ujabulele ukudla okungenalutho. Yidla ngelayisi, kwenza konke okudlayo kulesitsha esisodwa. Kunezinhlobonhlobo zamanye amabhontshisi aseSpain kanye nelayisi izitsha. Zama ambalwa ahlukene - uqale nale recipe - ukuthola ukuthi yiziphi izinhlobo zobhontshisi kanye nelayisi izitsha ozithanda kakhulu.
Okuzokwenza
- 1 lb. (1/2 kg) ubhontshisi owomile (pinto, omnyama, obomvu, noma obomvu)
- 2 clove ezinkulu ezinkulu
- I-bay 1 (i-laurel) iqabunga
- 2 kuya ku-3 Tbsp. Amafutha e-Olive
- 1 anyanisi ophuzi
- 1 pepper obomvu bell
- 1 Tbsp. ufulawa omhlophe ongahlanganisiwe
- 1 Tbsp. i-paprika e-sweet Spanish
- Usawoti ukunambitha
- 2 izinkomishi eziphekwe irayisi elimhlophe
Indlela Yokwenza
- Beka ubhontshisi embizeni enkulu yamanzi bese umboza ngamanzi. Vumela ubhontshisi ukuthi uthule ubusuku bonke.
- Phakamisa amanzi kusuka kubhontshisi uphinde uthele amanzi ahlanzekile embizeni. Qinisekisa ukuthi kunamayentimitha angu-1 yamanzi ngaphezulu kwamabhontshisi ukuze ahlanganiswe ngokuphelele. Letha amanzi emathumba. Engeza iqabunga le- bay . Nciphisa ukushisa bese ugaxeka phakathi.
- Hlunga i-anyanisi kanye nopelepele obomvu ube yizicucu ezincane. Sika ama-clove e-garlic ibe yizintambo. Thela ama-2 kuya ku-3 wezipuni zamafutha omnqumo endaweni epanini lokuthosa nokushisa phakathi. Uma i-pan ishisa, engeza u-anyanisi, pepper kanye ne-garlic futhi obomvu cishe imizuzu engama-5.
- Uma u-anyanisi ushubile, engeza ufulawa uphinde uhlanganise. Engeza izipuni ezimbili kuya kwezingu-3 zomhluzi kusuka embizeni yebhontshisi ukuya epanini lokuthosa bese uxuba izithako. Kule "sauce," engeza isipuni se-paprika bese uxuba kahle. Engeza embizeni yobhontshisi bese ugxuma.
- Ngesikhathi ubhontshisi bekhamuluka, lungisa irayisi elimhlophe.
- Qhubeka upheka kuze kubhontshisi, kodwa hhayi mushy Engeza usawoti ukunambitha. Hlola ibhodlela njalo. Kungase kudingeke ungeze amanzi kubhontshisi. Abanye bathanda ubhontshisi ngomhluzi ofana nesobho, kuyilapho abanye bekhetha izitsha zobhontshisi ezinomsoco. Ungakwazi ukulungisa amanzi njengoba ubona kufanelekile kuye ngokuthi ubukhulu bomhluzi obufunayo.
- Khonza inhlanganisela yebhontshisi ezitsheni phezulu kwelayisi omhlophe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 686 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 304 mg |
| Ama-carbohydrate | 125 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 26 g |