I-Soy iyi-legume ene-protein index ephezulu, ifana kakhulu ne-lentilIne-flavour ethambile futhi singayipheka ngezindlela eziningi. Akuyona imifino evamile emakhishini ethu, kodwa kancane kancane iyaziwa kakhulu.
Sizolungisa i- isitshulu sesoya esiluhlaza, ngendlela efanayo naleyo esizolungisa ngayo udali. Ipuleti le-legumes elinemifino nge-flavour encane kanye nokuthungwa okufanayo kakhulu.
Isitshulu sohlaza sikabhontshisi
Author: UMontse Morote
Uhlobo lweresiphi: Okokuqala
Izinkonzo: 4
Isikhathi Sokulungiselela:
Isikhathi Ukupheka:
Isikhathi esiphelele:
Izithako
- 400 gr. ubhontshisi obuluhlaza
- 1 zanahoria
- Pepper upelepele oluhlaza
- 1 cebolla
- Ama-clove amabili kagalikhi
- I-1 bay leaf
- ½ isipuni umhlabathi ikhumini
- ½ ithisipuni i-paprika emnandi
- 3 wezipuni utamatisi isosi
Ukulungiselela
- Okokuqala sizobeka isobho ukuze sicwiliswe, cishe amahora angu-5 noma lokho okuboniswa ngumenzi.
- Epanini elinama-2-3 wezipuni zamafutha, sizobeka imifino, ungayinquma noma uyibeke yonke, sizobeka pepper, u-anyanisi, i-garlic ehlutshiwe engu-3, isanqante kanye notamatisi othosiwe, sisusa konke, sibeka iqabunga le-bay futhi sibeka Sigqugquzela isipuni sesigamu se-paprika, engeza ubhontshisi we-soya bese umboza ngamanzi, engeza usawoti omncane kanye ne-cumin.
- Yiyeke ibile imizuzu engaba ngu-30, faka amanzi uma kunesidingo, nambitha usawoti bese ulungisa, ugovuze ngokucophelela ukuze ubhontshisi wesoya unganqamuki, futhi uma usulungele ukupheka, uvale.
- Uma ubeke yonke imifino, sithatha isanqante, u-anyanisi, pepper kanye negalikhi, sibeka umhluzi omncane we-stew bese sichoboza nge-blender kuyoba njenge-puree, sifaka lokhu ku-puree. i-casserole yesitshulu, izonikeza ukunambitheka futhi isidlo sizoba sikhulu futhi sicebile.
- Singakwazi ukuhambisana nesitsha ngokuphonsa amazambane abe yizicucu ezincane phakathi nokupheka, ukuze aphekwe kanye nobhontshisi wesoya futhi aphakanyiswe ngezicucu ze-ham epholile, kuzosala isidlo esiphelele. Uzothanda.
- Isitsha esilungele ukudliwa !!!