Ine ndimapembedza izi mophweka, zokoma msuzi. Miso amapereka msuzi wobiriwira kukoma ndi mandimu yatsopano imasunga msuzi ndi kuwala. Msuziwu ukhoza kupangidwa ndi nkhuku zam'chitini, koma otentha nkhuku zouma amapereka supu yowonjezera kwambiri.
Pangani msuziwu kamodzi, ndipo mukutsimikiza kukhala ndi malingaliro osiyana. Onjetsani tofu, shrimp kapena shredded nkhuku, sipinachi yatsopano, karoti yodulidwa, mpunga wofiira kapena quinoa.
Chimene Mufuna
- 1 chikho (ma ola 6)
- Nkhuku zouma , zophimbidwa m'madzi maola 8 mpaka 12
- Supuni imodzi yowonjezera maolivi mafuta
- 2 shallots, finely akanadulidwa
- 2 adyo cloves, finely akanadulidwa
- Supuni 2 zatsopano mandimu
- Supuni 2
- miso woyera
- Kukongoletsa: kumeta nsalu ya Parmesan
- Zokongoletsa: parsley wodulidwa (kapena cilantro kapena masamba anyezi)
Momwe Mungapangire Izo
Sakanizani ndi kutsuka nkhuku zowonongeka. Ikani mphika ndi makapu 5 madzi. Bweretsani kwa chithupsa, kuchepetsa kutentha, chivundikiro chapadera ndi simmer mpaka nkhuku zisawonongeke, pafupifupi ola limodzi (nthawi yophika nkhuku imasiyana). Gawo ili likhoza kuchitidwanso tsiku lotsatira. Sungani nkhuku ndi madzi omwe aziphika.
Mu mphika wa msuzi, mafuta a maolivi otentha pamsana. Yonjezerani shallot ndikuphika mokwanira kwa mphindi zisanu, mpaka shallot ndi yofewa komanso yofiirira.
Ngati iyo imayamba kuoneka mdima kwambiri, tembenuzani kutentha mpaka pansi. Yikani adyo, ndipo yikani mphindi zitatu kapena zisanu zina. Kuphika shallot ndi adyo pang'onopang'ono kutentha kwakukulu kumachitidwa kuti imve kukoma, kotero musachedwe kuchitapo kanthu.
Thirani madzi a mandimu mu mphika, pogwiritsira ntchito supuni yamatabwa kapena spatula kuti muzitsotsola zitsulo za shallot ndi adyo zokhazikika pamphika. Onjezani nkhuku ndi msuzi wawo, kuphatikiza 2 makapu madzi. Bweretsani ku chithupsa chabwino.
Mu kanyumba kakang'ono, whisk miso ndi kapu ½ kapena yotentha msuzi mpaka yosalala. Thirani mmbuyo mu mphika wa supu.
Imani ndi chivindikiro Mphindi 10.
Gwiritsani ntchito supu ya miso ndi nsonga za tchizi za Parmesan pamwamba, zitsamba zatsopano kapena zitsamba zamadzi, ndi msuzi wotentha, ngati mukufuna.
Mitundu ya Miso
Kugulitsa, mungathe kuona mitundu yambiri ya miso. Mitundu itatu yoyamba ndi yoyera, yachikasu ndi yofiira. Miso yoyera imakhala ndi ubweya wofewa ndipo imakhala yovuta kwambiri pophika. Sikuti ndi mchere ngati mitundu ina ya miso. Miso ya chikasu imakhala ndi kukoma kochepa kwambiri. Miso yofiira, yomwe imatha kukhala ndi mtundu wofiira kapena wofiira, ndi saltier komanso kwambiri.
Pokhala mu chidebe chosindikizidwa mu firiji, miso akhoza kupitirira kwa chaka.
Garbanzo Beans vs Chickpeas
Nkhuku ndi nyemba za garbanzo ndizofanana. Malingana ndi mtunduwu, nkhuku zam'chitini / garbanzos zingakhale zabwino kwambiri komanso zabwino kwambiri. Komabe, ngati muli ndi nthawi, kuphika nkhuku zouma sikungokupatsani zokoma, creamier, nyemba zambiri zokoma koma madzi ophika angagwiritsidwe ntchito ngati msuzi. Komanso, nyemba zouma ndizocheperapo kuposa zamzitini.
Nkhuku zouma ziyenera kulowetsedwa musanaphike.
Phimbani ndi madzi ambiri mu mbale yaikulu, monga nkhuku zidzakula pamene zilowerere.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 224 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 413 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 10 g |