Nkhuku zimatulutsa msuzi wa tsabola

Moni atsikana! Lero ndakubweretserani njira yathanzi kwambiri kuti mudye zabwino nsawawa zosungidwa. Nthawi zonse timagwiritsa ntchito mawu oti chickpea kuti adye chifukwa zimakupatsani mafuta. Chotsani malingaliro amenewo pamutu panu, chifukwa pali maphikidwe ambiri athanzi ndi nsawawa: masaladi a chickpea, nandolo zothiridwa masamba, msuzi, purees, ndi zina zambiri.

El nkhuku, pokhala legume tiyenera kuyikamo zakudya zathu. Koma chakudya sichinenepa, koma zomwe timayika. Nthakayi imatipatsa fiber, mapuloteni ndi michere komanso mafuta ochepa. Chifukwa chake, amalimbikitsidwa pazakudya zabwino kudzimbidwa komanso zakudya zabwino pamtima.

Zosakaniza

Kwa anthu 4:

• 500 g wa nandolo.
• Tsabola wamkulu wofiira 1 wamkulu.
• Tsabola wamkulu 1 wobiriwira wobiriwira.
• 1 sing'anga anyezi.
• 5 cloves wa adyo
• Magawo ochepa a mkate wokalamba.
• Supuni 1 ya tsabola wokoma.
• Tsabola.
• Thyme.
• Mafuta a azitona
• Mchere.
• Piritsi la 1/2 la avecrem wamasamba.
• Phulusa lokoma la phwetekere.

Kukonzekera

Musanayambe kukonzekera Chinsinsi cha izi nsawawa zosungidwa, tizilowetsa nandolo usiku wathawu, kuti zithandizire kuphika ndipo sizingakhale zovuta. Usiku womwewo, tichotsa nsawawa zomwe zikuyandama kapena zosawoneka bwino. Chotsatira, tidzawawuza iwo paphika lophimbidwa ndi madzi, ndipo tidzapita nawo kumoto kwa mphindi 45-1h.

Nthawi yomweyo nkhuku zikuphika, tikupanga yokazinga. Kuti tichite izi, tiyenera kudula anyezi, tsabola ndi ma clove awiri a adyo m'mabwalo ang'onoang'ono kwambiri. Ikani poto wokhala ndi mafuta abwino, ndikuzinga mpaka tiwone kuti zonse zachitika bwino. Izi zikachitika, timawonjezera nsawawa.

Kumbali inayi, poto wina, mwachangu ma clove atatu otsala a adyo ndi buledi wosalala. Akakhala ofiira agolide, timachiwonjezera pagalasi losakaniza kapena matope. Kenako, pamafuta omwewo timawonjezera supuni ya paprika wokoma ndikuupaka kwa mphindi zochepa (muyenera kusamala kwambiri ndi izi, popeza paprika imatha kuwotcha), kenako ndikuwonjezeranso pagalasi losakaniza kapena matope, ndipo timachita ngati zabwino, zomwe timaziwonjezera poto wokazinga ndi nsawawa.

Tsopano popeza tili ndi zosakaniza zonse pamodzi, timawonjezera zonunkhira: mchere, thyme, tsabola ndi theka la mapiritsi a avecrem. Timapanganso pang'ono msuzi wa chickpea komanso ndege yabwino ya phwetekere yokazinga. Timalola kuti iphike pafupifupi mphindi 15 ndipo ndi zomwezo! Ndikukhulupirira kuti mumasangalala nawo.

Zambiri - Ng'ombe yamphongo ndi chickpea puree