Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 258
Amafutha - 9g
I-Carbs - 29g
Amaprotheni - 18g
Isikhathi esiphelele Isikhathi esingama-60
Prep 30 min , Pheka amaminithi angu-30
Izinkonzo 6 (2 izinkomishi ngamunye)
Ukufudumala ebusika nalesi iresiphi yesobho esiphundu seMoroccan. Kungakhathaliseki ukuthi upheka owodwa noma isixuku, le isobho ingaba yinye yezintandokazi zakho zokuya embizeni eyodwa. Kungenziwa kalula kusengaphambili futhi kumane uvuselelwe ngaphambi kokukhonza.
I-cumin ne-coriander zinika isobho iphunga elimnandi futhi iNorth African chili, unyaka omningi, uneza umshini ophelele wokushisa okubabayo kanye nobumnandi. I-Chickpeas iyimithombo enhle yokugcwalisa i- fibre namaprotheni-lezi kanye ne-inkukhu nama-flavour spice enza isidlo esanelisayo. Awusoze ucabange ukuthi ungaphansi kwama-khalori angu-300 ngokukhonza naphansi kwe-carb!
Izithako
- ¾ Ubisi lwezinkukhu eziluhlaza ezingamakhilogremu angu-1 (cishe 1 isifuba esikhulu)
- Isipuni esingu-1 yonke imbewu ye-coriander
- 1 leaf leaf
- 1/2 lemon encane
- 1 iprisitiki enkulu
- 2 izinkomishi amanzi
- 2 wezipuni amafutha omnqumo
- 2 izinkomishi ezincane anyanisi oqoshiwe (cishe 1 anyanisi esikhulu)
- 5 clove garlic , oqoshiwe
- 2 izinkomishi ezincane izanqante eziqoshiwe (cishe 3 izaqathe ezinkulu)
- 2 izinkomishi ezincane zesilimo esidliwayo esinamagatsha anamanzi (cishe ama-4 stalks)
- 2 izinkomishi ezincane ezinama-fennel (cishe 1 isibani esikhulu)
- 2 amathisipuni usawoti ososhukela
- Izipuni ezimbili ezi-2-4 ezinobunzima obubi bomunyu (zizohlukahluka kuye ngokuthi i-spiciness ye-harissa)
- 2 amathisipuni umhlabathi cumin
- 2 amathisipuni komhlaba coriander
- Izinkomishi ezi-2 1/2 eziphekwe ama-chickpeas, ezingahlanjululwa (amakhodi amabili ama-oz-15, agciniwe futhi ahlanza)
- 4 izinkomishi stock engavunyelwe imifino
- 4 wezipuni oqoshiwe mint fresh
- Izipuni ezingu-4 eziqoshiwe
Ukulungiselela
- Ukulungiselela inkukhu eboshelwe, inkukhu yendawo yenkukhu kanye ne-aromatics (imbewu ka-coriander, i-leaf leaf, i-lemon, ne-parsley) ebhodweni elincane. Engeza izindebe ezimbili zamanzi abandayo (kufanele kube khona ukumboza inkukhu ngamasentimitha angaba ngu-1) bese ulethe nje ukushisa phezu kokushisa okuphezulu kuya phezulu lapho amabhubhu eqala ukwakha emaphethelweni ebhodweni. Ukushisa okuphansi kuya endaweni ephansi ukugcina izinga lokushisa elifanele. Ukupheka kuze kube yilapho isifuba sifike izinga lokushisa langaphakathi lika 165F, imizuzu engaba ngu-10 kuya kwengu-15 kuye ngokuthi ubuhlungu bezinkukhu. Uma upheka, ngokushesha ususe inkukhu ebhodweni, udlulisele epulazini noma ibhodi yokusika, futhi uvumele ukupholisa. Uma usupholile ngokwanele ukuphatha, shred zibe izingcezu-bite usayizi ozobe wengezwa isobho esiphelile. I-Reserve cishe izinkomishi ezimbili zezinkukhu ezikhishwe.
- Okwamanje, ngenkathi inkukhu ipheka, qala ukulungisa isobho. Engeza amafutha omnqumo esikhwameni esiphezulu phezu kokushisa okuphakathi; engeza u-anyanisi nogalikhi bese usuka emizuzu emi-5 kuze kube yilapho uhamba.
- Engeza izaqathe, isilimo esidliwayo esinamagatsha anamanzi, i-fennel, nosawoti; ugubungele futhi umboze, uqhubeke upheka kuze kube yilapho imifino iqala ukunciphisa (imizuzu engaba ngu-10).
- Uma imifino iqalile ukuthobisa, gxuma ku-harissa, i-cumin, ne-coriander bese upheka okwesikhashana noma amabili kuze kube yilapho eba mnandi.
- Hlanganisa ngobumnene ama-chickpeas okuphekwe kanye nesitokisi semifino bese ulethe emathunjini. Nciphisa ukumbumbulu bese upheka enye imizuzu engu-10.
- Engeza inkukhu ekhishwe embizeni bese uxuba kahle. Uma kunesidingo, ulethe isobho emuva kokushisa emaminithini ambalwa kuya enkukhu efudumele; Kodwa-ke, qaphela ukuthi ungapheki isikhathi eside kakhulu ukuvimbela imifino edlalayo.
- Susa ekushiseni, nambitha futhi ulungise isizini uma kunesidingo.
- Hlukanisa ezitsheni futhi phezulu nge-mint eqoshiwe ne-parsley.
Ukuhlukahluka Kwesithako kanye Nokusekela
Le isobho ihambisana kakhulu! Yenza lesi sidlo semifino / imifino ngokumane ushiye inkukhu futhi ngeke iswele kunoma yikuphi ukunambitheka.
Ukuze uthole isidlo se-heartier, engeza izinkomishi ezingu-3 eziphekwe ngesikolweni esiphuthumayo (noma 1/2 indebe yokupheka okuphekwe ngesitsha ngasinye) ukuze udale ukuqina okunamandla.
Khumbula lokhu kuzokwandisa i-carbs kancane kepha lokhu kuyisiza esikhulu kuma-chickpeas futhi uma ukhetha ukwenza le mifino yokudla, i-bulgur yenza kube nokudla okulinganiselayo, enezela amaprotheni kanye ne-fiber. Uma ufuna ukugcina i-carbs isheke, nciphisa ingxenye yakho yesobho ku-1 1/2 izinkomishi uma uxubana ne-bulgur.
I-Harissa yi-hot hot pepper unamathela kakhulu eNyakatho Afrika. Uma ungazange uzame i-harissa ngaphambili, ungazithola uzisebenzise ngokushesha nakho konke okwenzayo! Ingasetshenziswa njenge-condiment esikhundleni se-ketchup noma isiphuzo esishisayo noma njengesithako esitsheni okuphekwe njengaleli isobho.
I-Harissa ingathengwa ku-intanethi kodwa itholakala nasezikhungweni eziningi zokudla. Kukhona izinguqulo ezihlukahlukene, ngamunye uhluka ngezici ze-spice, ngakho qiniseka ukuthi uyayinambitha lowo oyithenga futhi uqale ngokungeza inani elincane kule recipe bese ukwandisa njengoba uthanda. Uma ngesizathu esithile ungatholi i-harissa, ungangeza ama-flakes e-red noma usebenzise esinye isikhala esisekelwe ngesilwane, kodwa ungafuna ukwandisa inani le-cumin ne-coriander nosawoti ukuze uqinisekise ukuthi i-flavour isaphila.
Le recipe idinga isitshalo semifino esingaqediwe. Isitoko esithengiwe esitolo siphelele kahle, noma senze ngokwakho ngokugcwalisa ibhodlela ngamanzi bese wengeza inqwaba yemifino yokunquma u-anyanisi, u-garlic, isilimo esidliwayo esinamagatsha anamanzi, izaqathe, i-fennel, njll kanye neziqu ze-parsley, amaqabunga ama-1 kuya kwangu-2, futhi ama-peppercorns amnyama. Hamba imizuzu engu-30 kuya ku-45 nobunzima.
Usawoti ongoketshezi une-sodium encane ngevolumu kunokuba usawoti usawoti unqunywe usawoti uma usebenzise ufulawa ocolekileyo .
Amathiphu wokupheka nokukhonza
Uma wenza lesi sobho kusukela ekuqaleni kuze kube sekupheleni, kungcono ukuqala ukugqugquzela inkukhu kusengaphambili noma ngenkathi isobho lipheka ukugcina ngesikhathi.
Uma ufuna ukwenza okuthile kwangaphambi kusengaphambili, isobho singenziwa ngokuphelele ngaphandle kwenkukhu ngosuku olulandelayo bese sisetshenziselwa izinkukhu ngaphambi kokukhonza.
Ngaphandle kwalokho, inkukhu ingenziwa ngosuku olulandelayo, lugwetshiwe futhi ligcinwe esiqandisini, silungele ukwengeza esobho njengesinyathelo sokugcina.
Nakuba le iresiphi idinga izinkukhu ze-inkukhu ezi-1 kuya kwezingu-2 kuphela, ungahambisa kalula futhi usebenzise inkukhu ephekwe esitsheni noma isaladi.
Uma ukhetha ukwenza isitshalo semifino yakho, phanda yonke imifino yesobho ngosuku olulandelayo futhi usebenzise noma yikuphi okunye okusele (kufaka phakathi ama-peels kusuka u-anyanisi noma izaqathe) ukwenza isitoko sakho.