Vegan esiphundu Utamatisi ne-Plantain Isidishi Recipe

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Ama-calories - 587

Amafutha - 25g

I-Carbs - 75g

Amaphrotheni - 22g

Ingqikithi Isikhathi 75 iminithi
Lungisa amaminithi amahlanu , Pheka iminithi engu-70
Izinkonzo 5 (indebe 3/4 ngayinye)

Ukudla okuyisisekelo kukhona ukudla okuyisisekelo ezindaweni eziningi zomhlaba futhi kulungiselelwe ngezindlela eziningi. ENtshonalanga Afrika, bavame ukukhonzwa ngesitshalo se-tomato esibizwa ngokuthi "Olubomvu Olubomvu" ngombala wamafutha esundu kanye no-utamatisi okwenziwa ngawo.

Izithako

• 1 inkomishi engavunyelwe i-chana dal
• 1 1/8 indebe yamafutha e-canola , ahlukaniswe
• 4 clove garlic
• 2 wezipuni izimpande ginger, ehlutshiwe futhi grated
• 2 wezipuni utamatisi unamathele
• I-28-ounce ingawachoboza utamatisi
• 1 omusha noma omisiwe omncane, ushukela oshisayo we-chile
• 1 plantain, evuthiwe

Ukulungiselela

1. Esikhathini esikhulu, faka i-chana dal ngamanzi abilayo. Ngemuva kokuthi lihlehlise ekamelweni lokushisa, limboze futhi ulondoloze esiqandisini ubusuku bonke.
2. Cishe ihora lesishiyagalolunye ngaphambi kokukhonza isikhathi, susa i-chana dal. Ukumboza i-chana dal ngamanzi amaningi epanini elikhulu, bese uletha ibhodlela elingenalutho emathunjini okushisa okukhulu. Ncishisa ukushisa bese ubhala kuze kube ngethenda, imizuzu engu-25 kuya ku-30. Hlanganisa i-dal ku-strainer.
3. Buyisa ibhodlela elingenalutho esitofu. Sishisa izipuni ezimbili zamafutha kanye nama-clove e-garlic ngaphezu kokushisa okuphakathi. Faka i-garlic kuze kube yilapho iqala ukugqamile, bese ususa igalikhi bese uyilahla (lokhu kugcina isidlo esincane-FODMAP).

1. Engeza i-ginger bese ugijima kuze kube yilapho iqala ukugqamile. Engeza i-chana dal, i-tomato unamathisele, utamatisi ochotshoziwe kanye ne-chile pepper. Gwema umquba, ungambulwe, imizuzu engu-30, uvuselela ngezikhathi ezithile.
2. Phakathi naleso sikhathi, cwilisa isitshalo ngokukhipha umkhawulo ngamunye, ugijima ummese obukhali phansi, futhi ululaze isikhumba kude nanye. Hlanganisa ummbila ube yizigidigidi zama-½-intshi, ukuze ukwandise ubuso bomkhakha ngamunye.
3. Thela amafutha e-canola ibe yi-skillet ephakathi bese ubeka phezu kokushisa okuphakathi. Uma amanzi ephuma eminwe yakho i-sizzles uma uxhumane nombuso wamafutha, sebenzisa i-tongs ukuze ubeke ucezu ngalunye lwe-plantain emafutheni, uqaphele ukuthi ungazitshizi. Zama ukungabheki izinkinobho, njengoba zizonamathela komunye nomunye; uma bengenakuthola konke ngesikhathi esisodwa, kungase kudingeke ukuba uzifake emaqenjini amabili.
4. Vumela ama-plantain tincetu ukuba apheke, azihlanganise ngezikhathi ezithile ngezinkuni ukuvimbela ukuba anganamatheli epanini. Lapho umkhawulo ongaphansi we-slice uphenduka obomvu, flip ngokucophelela ukuze uqhubeke upheka. Uma zombili izinhlangothi seziba mnandi obomvu wegolide, imizuzu engu-8 kuya kwezingu-10, susa iziqephu ze-plantain ephepheni elibheke ngamathenda.

1. Hlukanisa umquba ezinqeni ezinhlanu bese uhlobisa ngamunye ngezinhlamvu eziningana zezitshalo ezithosiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Umquba wezitamatisi ungakhonzwa phezu kwelayisi noma i-millet, ngaphandle kwama-plantains okuthosiwe, ngokudla okungahlanganisi, ukugcwalisa, ukudla okunamafutha.

Amathiphu wokupheka nokukhonza

Obomvu Olubomvu uvame ukufaka pepper botet noma ngokunye okunobungozi obushushu.

Ungashintsha ukushisa kwalesi sitshalo se-tomato saseMelika ngokuthanda kwakho ngokushintsha uhlobo kanye nenani lepelepele. Sithanda encane (ama-serrano amabili noma ama-intshi ama-long) noma i-pepper yaseThailand eluhlaza kule ndawo; uma ukhetha ukushisa okuncane ungazama ukukhudlwana, kepha kunamandla, i-Anaheim, ibhanana noma i-poblanopelepele esikhundleni salokho.