I-Los ama-chickpeas aqoshiwe nge-zucchini eqoshiwe Zingenye yalezo zokupheka ezikwazi ukududuza kokubili umzimba nomphefumulo phakathi nezinsuku ezibandayo zasebusika. Lesi sidlo sihlanganisa ukupheka okungcono kakhulu okunempilo kanye nebhalansi yokudla okunomsoco, ngaphezu kokuba a ukuqhuma kwe-flavour ngenxa yezinongo nemifino equkethe. Uma ufuna iresiphi okulula ukuyilungisa, ukonga futhi iphelele njengesidlo esisodwa, lokhu kuyisinqumo esihle!
Isisekelo sale recipe sisekelwe ngokuphelele esitshalweni, okwenza kube kufanelekile kuma-vegans kanye nenketho enhle kulabo abafuna ukufaka ukudla okutshalwe kwezitshalo ekudleni kwabo. Icebise nge amazambane, ithanga noma ubhatata odayizisiwe kuwukuhluka okuhle kakhulu uma ufuna umnikelo owengeziwe we ama-carbs enempilo. Ngaphezu kwalokho, ukulungiselela inani elivulekile izinsuku ezimbalwa kuhle, ngoba ukunambitheka kwayo kuthuthukisa lapho iphumula.
Izinzuzo zama-chickpeas ayisitshulu
Ama-chickpeas angumthombo omuhle kakhulu we amaprotheni yemifino, i-fiber kanye namaminerali afana ne-iron ne-magnesium. Ukuzihlanganisa ekudleni kwethu kusisiza ukuthi sihlale sisuthi futhi sithuthukise ukuhamba kwamathumbu, kuyilapho okuqukethwe kwawo kungaphakathi carbohydrate Ukumuncwa kancane kusinikeza amandla aqhubekayo.
Izithako eziyinhloko (abantu abangu-4)
- 240 g ama-chickpeas omisiwe (cwilisa ngobusuku bangaphambilini)
- 2 toolshorias
- 2 amalikhi
- I-1 bay leaf
- 1 anyanisi, oqoshiwe
- 2 upelepele oluhlaza, osikiwe
- 1 i-zucchini, eqoshiwe
- 2 utamatisi ovuthiwe, ehlutshiwe futhi oqoshiwe
- 1 ithisipuni curry (ungalungisa ukunambitha)
- Usawoti kanye nopelepele omnyama omusha
- 3 wezipuni ze-olive olive olive
Isinyathelo ngesinyathelo sokulungiselela
- Ukupheka ama-chickpeas: Beka ama-chickpeas acwiliswe ngaphambili esitsheni esicindezelayo kanye nezaqathi, amaliki, iqabunga le-bay kanye nengcosana kasawoti. Zimboze ngamanzi anele bese uzipheka Imizuzu ye-30 njengoba ifinyelela ingcindezi.
- Ukulungiselela i-Sauté: Ngesikhathi ama-chickpeas epheka, ukushisa amafutha omnqumo epanini elikhulu. Gcoba u-anyanisi nopelepele abambalwa Imizuzu ye-5 phezu kokushisa okuphakathi, kuze kuthambe kancane.
- Engeza imifino: Faka ama-cubes zucchini ku-sauce bese upheka Imizuzu ye-10 ngaphezulu, inyakazisa ngezikhathi ezithile ukuze inganamatheli phansi.
- Engeza utamatisi: Faka utamatisi oqoshiwe bese upheka phezu kokushisa okuphansi kuze kube yilapho uthambile futhi wenza uhlobo lwesoso. Isizini ngosawoti kanye nopelepele ukunambitha bese wengeza i-curry, uhlanganise kahle ukuze ukunambitheka kuhlanganiswe.
- Hlukanisa imifino ephekiwe: Uma usukwazi ukuvula ibhodwe, susa ama-leeks kanye nezaqathi ozipheke ngama-chickpeas. Hlanganisa ndawonye nomhluzi omncane wokupheka kanye nezipuni ezimbalwa zikaphizi. Le ngxube izongeza ukhilimu esitsheni.
- Ukuqeda isitshulu: Thela ingxube echotshoziwe ku-casserole nemifino egayiwe. Pheka konke ndawonye phezu kokushisa okuphansi imizuzu embalwa, uqinisekise ukuthi ama-flavour ahlangana kahle.
- Engeza ama-chickpeas: Engeza ama-chickpeas aphekiwe esitsheni, kanye nomhluzi omncane wokupheka uma kunesidingo. Pheka ngesikhathi sokunye I-2-3 minutos ukuze zonke izithako zifakwe ukunambitheka kwe-curry.
Lesi sidlo silungele ukukhonza kushisa futhi sihambisana isinkwa esiphelele o irayisi ye-basmati, njengoba lezi zithako zihambisana ngokuphelele nokunambitheka okubabayo kwekhari. Uma ufisa, ungakwazi ukuhlobisa it kancane i-cilantro entsha eqoshiwe noma ucezu lukalamula ukuze wengeze ukuthinta okusha ngaphambi kokuphakela.
Kuyiresiphi ongayijwayela ngokuya ngokuthanda kwakho. Uyathanda okubabayo? Engeza ingcosana upelepele ophansi noma i-curry enamandla kakhulu. Uma ukhetha ukuthungwa kwe-creamier, engeza i-splash ubisi lukakhukhunathi isitshulu siwukuhluka okumnandi ngendlela emangalisayo ongakuzama.
Lawa ma-chickpeas aphekwe nge-zucchini e-curried ayinketho eguquguqukayo, elinganiselayo futhi, ngaphezu kwakho konke, okumnandi. Iphelele ukududuza ngezinsuku zasebusika noma njengesiphakamiso esinempilo nganoma yisiphi isikhathi sonyaka.