Bean Black ndi Sweet Potato Chili Recipe (Chotupitsa, Gluten-free)

Zakudya zamasamba zitha kuoneka ngati zopanda pake kwa ena, koma izi zimakhala zosangalatsa kwambiri, anthu ambiri sadziwa ngakhale! Mbatata ndi kaloti zimagwirizana bwino ndi zonunkhira za utomoni watsopano. Ndi mapuloteni oposa 20 peresenti pakutumikila, izi ndizomwe zimapanga mapuloteni kwa wina aliyense: zamasamba, zophika , ndi ana!

Zosakaniza zonsezi muzitsambazi ndi zamasamba komanso zamasamba, ndipo ngati mumagwiritsa ntchito madzi (mmalo mwa msuzi), ndizowonjezereka. Mitundu ina yamasamba yogula sitolo imakhala yosasuka ndipo ena sali. Werengani lembalo, ngati mukukaikira, kapena, pangani msuzi wanu wokometsera .

Chimene Mufuna

• 2 cloves adyo, minced
• 1 anyezi anyezi, odula
• Mbatata tating'ono ting'ono, tizitsotso komanso timadulidwa
• 2 kaloti wonyezimira, sliced
• 1/2 Tsabola wofiira, wodulidwa (mwasankha)
• 2 tbsp mafuta a maolivi
• 1 peresenti 15 akhoza nyemba zakuda (kapena zochepera makapu awiri, ngati mukuziphika mwatsopano)
• Mafuta 15 akhoza kuthira tomato kapena phwetekere msuzi
• 1/2 chikho madzi kapena masamba msuzi (onetsetsani kuti msuzi wako ndi wopanda gluteni ngati mukufunikira)
• 1 tbsp chili wophika
• 1 tsp chitowe
• 1/2 tsp cayenne (kapena kulawa)
• 1/2 Tsp ufa wa adyo
• 1/2 tsp mchere
• 1/4 tsp tsabola wakuda

Momwe Mungapangire Izo

1. Sakani anyezi ndi adyo m'maolivi kwa mphindi imodzi kapena ziwiri, kenaka yikani mbatata, kaloti, ndi belu tsabola mpaka anyezi asakonde, pafupifupi 5 mpaka 6 mphindi.
2. Kuchepetsa kutentha kwapakati-peresenti ndi kuwonjezera pa zonse zotsalira, kuyambitsa kugwirizana bwino.
3. Lolani chilimwe kuti chizimiririka, chophimbidwa pang'ono ndi kupitilira nthawi zina kutentha pang'ono, kwa mphindi 20 mpaka 25, mpaka opaka zosakaniza ndi mbatata, kaloti ndi belu tsabola ndi zofewa.

Amapanga mavitamini asanu ndi asanu ndi asanu (6) mpaka asanu ndi limodzi.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	384
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	4 g
Cholesterol	0 mg
Sodium	341 mg
Zakudya	67 g
Matenda a Zakudya	18 g
Mapuloteni	19 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)