Zvinovhunga Vegan Matinha uye Plantain Stew Recipe

Nutrition Highlights (pakushanda)

Maoriro - 587

Fati - 25g

Carbs - 75g

Maprotheni - 22g

Nguva Yese 75 min
Gadzirira 5 min , Cook 70 min
Kushumira 5 (3/4 kapu imwe neimwe)

Plantains inodya zvokudya zvakanyanya munzvimbo dzakawanda dzenyika uye dzakagadzirirwa nenzira dzakawandisa. MuWest Africa, vanowanzoshanda pamwe nekatori inonzi "Red Red" nokuda kwemavara emichindwe uye tomato inogadzirwa nayo.

Zvimwe

• 1 cup uncooked chana dal
• 1 1/8 mukombe canola mafuta , akaparadzaniswa
• 4 garlic cloves
• 2 tablespoons ginger root, peeled uye grated
• 2 tablespoons tomato paste
• 1 28-ounce inogona kupwanya tomate
• 1 yakatsva kana yakasvibiswa zvishoma, inopisa chile pepper
• 1 mbeu, yakabikwa

Kugadzirira

1. Mune ndiro huru, kufukidza chana dal nemvura inopisa. Mushure mokunge ichidzikira kusvika kutsivhenekeri yekunze, putike uye uchengetedze mufiriji usiku hwose.
2. Inenge 1½ awa asati ashumira nguva, dhonza chana dal. Fukidza chana dal nemvura yakawanda muhomwe huru, uye uuye nebhuku risina kuvharwa kusvika kumota pamusoro pekupisa kukuru. Deredza kupisa uye kumira kusvikira pamatare, 25 kusvika ku 30 maminitsi. Shandisa dal mu strainer.
3. Dzosera pikicha isina chinhu padhifu. Pisa 2 tablespoons emafuta uye garlic clove pamusoro pekupisa. Sauté garlic kusvikira yatanga kuonda, zvino bvisa garlic uye uirege (ichi chinochengeta ndiro yakaderera-FODMAP).

1. Wedzera ginger uye songa kusvikira yatanga kuonda. Wedzera chana dal, tomato paste, rakapwanyika tomate uye chipe pepper. Simmer the stew, wafukura, kwemaminitsi makumi matatu, achikurudzira dzimwe nguva.
2. Zvichakadaro, svetesa muti wacho nekucheka kubva kumagumo ose, uchishandisa banga rakapinza kune rumwe rutivi, uye ugoita kuti ganda rive kure. Isai muti wacho mumapuranga ane tsvina-anenge akacheka anenge ½-mucheka matema, kuti uwedzere nzvimbo yega imwe neimwe.
3. Dururirai mafuta epanola muyero skillet uye nzvimbo panzvimbo yepakati moto. Apo mvura yakabhururuka kubva paminwe yako sizzles paunobata nepamusoro pemafuta, shandisa mbambo kuti uise chidimbu chimwe nechimwe chemavara mumafuta, uchenjerere kuti urege kuzviputira iwe pachako. Edza kusasunganidza zvimedu, sezvo zvichabatisana; kana vasingakwanisi kuita zvose kamwechete, unogona kunge uchida kufambisa muzvigaro zviviri.
4. Bvumira michero yemichero kugadzira, kuisongedza dzimwe nguva nembato kuti dzidzivirire kuti dzisamire pani. Apo pasi pepakati pechikamu chinoshandura mutsvuku, nyatsoridza flip iyo kuti urambe uchibika. Kana mativi ose maviri ava madhita emhino endarama, maminitsi 8 kusvika ku10, bvisa zvimedu zvemichero kune rimwe peputi rakaputirwa.

1. Gurai mabiko mumakabhi mashanu uye gadzirai imwe neimwe nezvidimbu zvimedu zvebikwe zvakabikwa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Nyanya yakagadziriswa inogona kushandiswa pamusoro pemupunga kana mapira, pasina michero yakabikwa, nokuda kwekusava nemafuta, kuzadza, vegan kudya.

Kubika uye Kushumira Mazano

Tsvuku Dzvuku kazhinji dzinowedzera zvinotyisa kupisa bhotet tsvina kana zvimwe.

Iwe unogona kugadzirisa kupisa kweizvi maMatato ekuAmerica zvakagadzirirwa kune zvaunofarira nekusiyana kwechimiro uye chiyero chepuropiti. Tinoda zviduku (2 kusvika 3-inch long long) serrano kana chiPilisi tsvuku mudhayi ino; kana uchida kupisa zvishoma iwe unogona kuedza kukura, asi yakaoma, Anaheim, bhanana kana peblano pepper panzvimbo.