Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 106
Fat - 3g
I-Carbs - 15g
Amaprotheni - 6g
Ingqikithi Isikhathi 40 iminithi
Lungisa amaminithi ama-5 , Pheka ama-minithi angu-35
Izinkonzo 8 (1/4 indebe ngayinye)
Ama-lentile ayenamaphilisi aphikisana ne-antioxidant , amaprotheni-packed, ne- fiberific . Ngamanye amazwi, ayiphupho lokudla lokulwa nokuvuvukala. Futhi bapheka ngokushesha kakhulu kunabhontshisi. Ama-flavour kulesi sidlo avela emithonjeni, amakhambi, nezinongo, okusho ukuthi isidlo sonke asigcini ngokweqile nge-sodium.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama ukusebenzisa i-lentile ngaphambi kokupheka uma uqine ngokwengeziwe ngesikhathi. Ukuze wenze lokhu upheke i-anyanisi nesilimo esidliwayo esinamagatsha anamanzi ku-1 ithisipuni yamafutha omnqumo kuze kube yilapho usithambile, bese ufaka zonke izithako ku-blender, usebenzisa amanzi afudumele noma umhluzi wemifino ube mncane uma kudingeka. Engeza ithisipuni ye-1/2 ye-curry powder ngaphambi kokuxubana ukuze uphuze nge-curry.
Ukuze uthole ukunambitheka okungaphezulu kwe-lemon (ne-vitamin C!) Ukwandisa inani lekhasi lemon kanye / noma ijusi, idiphozi lingayisingatha!
Ukuze uthole ukushisa okukhulu, engeza i-dash ye-pepper cayenne. I-Cayenne pepper iqukethe i-compound ebizwa nge-capsaicin, eyasiza nokulwa nokuvuvukala. Ungaphinde ufake i-dash ye-paprika ephuzile ukuphosa okubhemayo.
Amathiphu wokupheka nokukhonza
Pheka amalenti kancane kunalokho ongase uvame ukukwenza, ngoba ufuna ukuba bathambile futhi baxhumane. Ungakhonza lokhu njengokungcola ngama-crudites kanye nesinkwa se-pita sonke. Noma, kuyisiphundu esetshenziswe njengesangweji. Njengoba iqukethe amaprotheni, ingasetshenziswa njengomthombo wemifino yamaprotheni ema sandwich.
Izithako
- 1 indebe eluhlaza okweluhlaza oluhlaza (okungabikho)
- 1/2 anyanisi ophuzi ophakathi (oqoshiwe)
- 1 i-stalk ephakathi nendawo eqoshiwe (eqoshiwe)
- 1.5 wezipuni amafutha omnqumo (ahlukaniswe)
- 1/4 inkomishi ephasley eqoshiwe (kanye nokunye ukuhlobisa)
- 2 wezipuni ujusi kalamula
- I-Lemon zest (kusuka ku-1 lemon)
- 1/2 isipuni ushukela osikiwe
- 1/4 ithisipuni i-garlic powder
- 1/4 isipuni emnyama (umhlabathi)
Ukulungiselela
1. Embizeni enkulu, uvale i-lentils, anyanisi, nesilimo esidliwayo esinamagatsha anamanzi nge-2 ½ izindebe zamanzi.
2. Thatha amanzi emathunjini bese uvala ukushisa ukuze ulethe amanzi ekumeni.
3. I-lentile yokupheka imizuzu engama-30, noma kuze kube yilapho lithenda ithenda. Hlanganisa futhi ugcine noma yikuphi okusele okusele ukupheka.
4. Ku-processor yokudla noma i-blender esheshayo, hlanganisa i-lentile nge-1 isipuni samafutha omnqumo, i-parsley, i-lemon, i-3/4 ye-zest, usawoti, i-garlic powder, ne-pepper omnyama kuze kube yilapho ibushelelezi.
Engeza okuphekiwe okupheka umhluzi ku-1 isipuni sezinyathelo zokugcoba uma kudingeka.
5. Gcoba nge-parsley eyengeziwe kanye nekhasi lemon, bese ugcoba nge-teaspoon yamafutha omnqumo ngaphambi kokukhonza.