I-Trinidad Style Ekhonjiwe Channa Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 231

Amafutha - 6g

I-Carbs - 36g

Amaprotheni - 11g

Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi angu-15 , Pheka iminithi engu-60
Izinkonzo 6 (1 indebe ngayinye)

Ukudla okunamandla ekudleni okutshala izitshalo kungadlala indima ekunciphiseni ingozi yomdlavuza. Hlela ukwenza okungenani ukudla okubili oyidla nsuku zonke kusuka emithonjeni esekelwe ezitshalweni ezifana nobhontshisi kanye nemifino , imifino, amantongomane, imbewu, kanye nezinhlamvu ezigcwele.

Le recipe ye-chickpea esekelwe izitshalo igcwele ukunambitheka nokushisa okuvela ku-anyanisi okusikiwe kanye ne-chile eshisayo futhi iqukethe i-spice enemibala ye-curry, i-cumin, ne-turmeric. Izitsha eziningi zokudla ezivela emhlabeni jikelele zidla izitsha zemifino, izitshalo ezitshaliweyo ezibili ezihlwabusayo futhi ezinomsoco, ngakho-ke thola ubuciko nokupheka kwakho nokuzama izindlela zokupheka ezivela kwamasiko ahlukene.

Izithako

• 4 izinkomishi ze-chickpeas (okuphekwe kusuka ku-2 izindebe ezinomisiwe zesikhwama noma ezivela emathini angu-15-oz, okugcokiwe nokuhlanjululwa)
• 1 isipuni samafutha omnqumo
• 1 anyanisi ophakathi (ophuzi)
• 3 clove medium medium (minced)
• 1 encane ye-serrano chile (izibungu kanye nembewu elahliwe, ihlisiwe)
• 3 amathisipuni ama-curry powder
• 1/2 isipuni se-turmeric
• 1/2 isipuni cumin
• Okuzikhethela: 1/4 isipuni semashu (fenugreek)
• 1 1/4 izindebe amanzi (noma chickpea ukupheka liquid, noma umhluzi, ahlukaniswe)
• 1/2 isipuni usawoti
• 2 wezipuni cilantro (oqoshiwe)

Ukulungiselela

1. Uma upheka izinkukhu kusuka kubhontshisi omisiwe, cwilisa ubhontshisi ngobusuku, ugobe, bese ubeka ebhodweni elikhulu bese umboza ngamanzi. Letha emathumba bese ubhala kuze kube ithenda, cishe 1 1/2 kuya ku-2 amahora. Gcoba ama-chickpeas, ugcine amanzi okupheka. Uma usebenzisa ama-chickpeas ekheniwe, cwilisa bese uhlanza ubhontshisi bese ubeka eceleni.
2. Sula imbiza enkulu efanayo owawujwayele ukupheka ama-chickpeas. Ukushisa amafutha omnqumo ebhodweni phezu kokushisa okuphakathi. Engeza u-anyanisi osikiwe bese ugijima kuze kube yilapho uhamba khona, cishe imizuzu engu-5.

1. Engeza i-garlic ne-serrano chile uphinde upheke elinye imizuzu emibili kuya kwezingu-3, ​​kuze kube yiphunga elimnandi.
2. Engeza i-curry powder, i-turmeric, i-cumin, ne-methi yokuzikhethela ebhodweni bese uvuselela imizuzwana engama-30.
3. Engeza amanzi angu-1/4 kendebe, i-chickpea yokupheka, noma umhluzi ebhodweni bese ugoqa. Engeza ama-chickpeas okuphekwe ebhodweni, ikhava, vula ukushisa phansi bese umile imizuzu engu-5.
4. Vula ummbizi, engeza i-1 indebe yamanzi esele futhi usawoti bese uveza imizuzu eminye imizuzu engama-20.
5. Hlanganisa ku-cilantro eqoshiwe. Khonza ngelayisi ensundu.

Ukuhlukahluka Kwesithako kanye Nokusekela

Ungathandi ukudla okubabayo noma uthola umlomo owomile? Thumela i-chile eshisayo.

Uma ufuna ukuhlola i-spice entsha, zama ukufuna imethi, eyaziwa nangokuthi i-fenugreek, eye yazitholela izinzuzo eziningi zezempilo, kusukela ekusizeni ukugaya ukuthuthukisa impilo yenhliziyo. I-flavour ilula, kepha i-methi iyisithako esiyisisekelo ezinhlobonhlobo ze-curries yama-Indian nezitafula.

Amathiphu wokupheka nokukhonza

Ukupheka ubhontshisi obomile kushibhile futhi kulula, kuthatha isikhathi nje. Amabhontshisi ayaphuma lapho ubanjwe ngobusuku emanzini, egazini, bese ekhishwa nge-stovetop ngamanzi amasha amahora ambalwa. Yenza i-batch of ubhontshisi bese wengeza noma yimaphi ama-salads noma izitsha zemifino phakathi nesonto.

Izinyosi eziphekwe kusukela omile ziphinde zifakwe kahle, ngakho-ke lungiselela imali enkulu bese ushaya ama-remale omunye ukusetshenziswa. Amabhontshisi afriziwe avuselele emaminithini angu-5 kuphela lapho ephonsa emanzini okushisa noma eshisa phezu kwe-stovetop.