Chakudya Chosavuta Chosakaniza / Chakudya cha Lentil

Njira iyi ya mkate wa zamasamba, vegan , ndi gluten wopanda mpunga wokhala ndi mpunga ndi mphodza ndi zosavuta kukonzekera komanso ndalama kwa mabanja pa bajeti. Koposa zonse, ndi imodzi mwa maphikidwe a zakudya zamasamba ndi maphikidwe a lentil omwe salila ngati utuchi!

Zopangidwa kuchokera kuzipangizo zochepa chabe, izi ndi njira yabwino yotambasulira dola yanu, mugwiritsire ntchito mpunga wotsalira , ndikupatsa banja lanu mapuloteni omwe akufunikira. Chikho chimodzi cha mphodza zophika chimanyamula magalamu 18.

Ngakhale kuti chakudya cha lentilo chili chachikulu tsiku lililonse la chaka (ndipo zotsalira zimapanga sukulu yoopsa kapena masabata a ntchito), mumatha kuziwombera mu zobiriwira zamasamba , mutumikire ndi mbatata zanu zomwe mumakonda, ndipo muzizisangalala m'malo mwa Turkey, ham, kapena evenfurkey kwa holide yopita.

Ngakhale mphodza ndi mpunga ndi zakudya zopanda gluteni, ngati mukukonzekera izi kwa munthu amene ali ndi matenda a gluten, onetsetsani kuti mankhwala onse omwe mumagwiritsa ntchito, makamaka ketchup ndi sauce zachabechabe, ndizomwe sakhala ndi gluten kapena zasinthidwa mu malo osungirako zakudya zam'madzi. .

Chimene Mufuna

• 1 1/2 makapu mphodza (plain brown lenti zabwino ndi zabwino)
• 3 1/2 makapu madzi (kapena masamba msuzi)
• 2 anyezi (omasulira)
• 2 cloves adyo (minced)
• Supuni 3 mafuta a maolivi
• 2 makapu asanaphike mpunga
• 1/2 supuni ya supuni mchere
• 1/4 kapu ketchup (kapena barbecue msuzi)
• 1/2 masipuni a supuni
• Supuni 3/4 ku Italy
• 1/4 kapu ketchup

Momwe Mungapangire Izo

1. Thirani uvuni ku 350 F. Sungani zenti ndi kukhetsa.
2. Lembani supu yaikulu kapena mphika wazitsulo ndi madzi kapena masamba msuzi ndi kuwonjezera mphodza. Bweretsani kwa chithupsa, kuchepetsa kutentha, ndi kuimiritsa mpaka kuphika, pafupi mphindi 30. Musagwiritse ntchito nthawi yophika chifukwa cha mphutsizi chifukwa mukufuna kuti zikhale zofewa kwambiri kuti zikhale zosavuta.
3. Sungani bwinobwino pendani mphotsi pamene akadakali otentha ndipo mpaka atapitirira theka yosenda. Khalani pambali.

1. Mu skillet, sungani anyezi ndi adyo m'mafuta kwa 3 mpaka 5 mphindi, kapena mpaka zofewa.
2. Mu mbale yaikulu, pangani anyezi, adyo, ndi maolivi ndi mphodza yosungunuka ndi kuwonjezera mpunga, mchere, ketchup kapena barbecue msuzi, mchere, ndi ku Italy. Sakanizani bwino.
3. Pewani pulogalamu yonse ya lentilo papepala la mafuta odzola. Ikani ketchup yowonjezera pamwamba.
4. Bani mkate wa lentilo kwa ora limodzi, ndikuwotcha ketchup yowonjezera mphindi khumi ndi zisanu kapena zinai. Lolani kuti liziziziritsa pang'ono musanayambe kupaka ndi kumatumikira, chifukwa izi zidzakuthandizani kuika chakudya cha lentilo.

Pangani Patsogolo

Pogwiritsa ntchito miyoyo yambiri, mkate uwu ukhoza kupangidwa patsogolo panthawi yoti mupange mwamsanga tsiku lotsatira. Konzani mkate wothandizira tsiku lomwelo, kanikeni mu kapu ya mkate, muphimbe ndi pulasitiki, ndi refrigerate. Onetsetsani kuti musaphimbe ketchup kapena msuzi wa msuzi musanafike firiji. Tsiku lotsatira, lolani kuti lifike kutentha kutentha, pamwamba ndi msuzi wowonjezera, ndiyeno muphike pogwiritsa ntchito malangizo omwe ali pamwambapa.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	419
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	4 g
Cholesterol	0 mg
Sodium	482 mg
Zakudya	77 g
Matenda a Zakudya	6 g
Mapuloteni	15 g

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