Nkhumba zofiira zimakhala bwino kwa mbale zokhudzana ndi masabata. Zimaphatikizidwa ndipo zimagawidwa, zomwe zikutanthauza kuti zimaphika mofulumira . Msuzi umenewu, amaphika ndi masamba komanso amapezeka ndi chitowe komanso amasuta fodya kuti afotokoze kukoma kwawo.
Gwiritsani ntchito mafuta omwe mumawakonda kuti azisakaniza msuziwu monga kusiyana kosiyana ndi kusuta ndi utsi wambiri.
Zindikirani: Papop yosuta ndizofunika kwambiri ku Spain. Fufuzani pimentòn ahumado mumasitolo ogulitsa apadera, masitolo a zonunkhira, malo ogulitsa chakudya cha ku Spanish , kapena kugula pa Intaneti apa.
Chimene Mufuna
- 2 makapu ofiira ofiira
- Anyezi 1
- 1 phesi ya celery
- Karoti 1
- 2 cloves adyo
- Supuni 2 (mafuta owonjezera)
- Supuni ya tiyi ya 1 mchere (bwino mchere wamchere, kuphatikizapo kulawa)
- Supuni 1 chitowe (nthaka)
- Supuni 1 ya paprika (kusuta)
- 6 mpaka 8 makapu
- nkhuku msuzi (
- masamba msuzi , kapena madzi)
- Mafuta a maolivi osapitirira (kwa kutumikira)
Momwe Mungapangire Izo
- Sankhani lentilo-kukoka ndi kutaya chirichonse chomwe sichikhala lentil (mabala a grit kapena ngakhale miyala yaying'ono nthawi zina amatha kupanga mabokosi a mphodza). Ayikeni mu sieve ndikuwatsuka ndi madzi ozizira mpaka madzi atuluke. Khalani pambali.
- Peel ndi finely kuwaza anyezi. Sakani ndi finely kuwaza udzu winawake. Sakanizani, peel, ndi finely kuwaza karoti. (Zindikirani: Ndikofunika kwambiri kudula chisakanizo cha anyezi-karoti osakaniza kotero kuti onse aziphika mofanana kusiyana ndi finely kotero onse amaphika mofulumira chifukwa msuzi amatsuka.) Peel ndi kudula adyo.
- M'phika lalikulu pa sing'anga-kutentha kwakukulu, kutentha mafuta a maolivi. Pamene mafuta akutentha, onjezerani anyezi, udzu winawake, karoti, ndi mchere. Cook, oyambitsa kawirikawiri, mpaka masamba ali ofewa, pafupi mphindi zisanu. Onjezerani adyo ndikuphika mpaka onunkhira, pafupi mphindi imodzi. Onjezani chitowe ndi paprika, kuphika, kuyambitsa nthawi zonse mpaka zonunkhira, pafupi mphindi imodzi.
- Onjezerani mphodza zowonongeka ndi makapu 6 a msuzi kapena madzi. Bweretsani kwa chithupsa, ndiye kuchepetsa kutentha kuti mukhale osasunthika. Kuphika mpaka mphodza ziri zofewa ndi kugwa, pafupi mphindi 20. Gwiritsani ntchito supuni yayikulu kuti muchotsepo ndi kutaya chithovu chilichonse chimene chimapanga pamwamba pa supu. Onjezerani makapu 2 zina msuzi kapena madzi ngati supu ikuwoneka yandiweyani.
- Gwiritsani ntchito blender kuti mugulitse msuzi. Kapena, akuwombera msuzi mu magulu mu blender kapena purosesa wa chakudya (kuphimba pamwamba ndi chinsalu cha khitchini kuti mutha kuyaka zotentha). Ngakhale mutayisaka, onetsetsani kuti mukuchita bwino, kotero kuti msuziwo ndi ofewa. Onjezerani madzi kuti akhale ochepa, ngati mukufunikira. Nyengo kuti mulawe ndi mchere. Kutumikira otentha ndi mazira owonjezera a azitona mafuta, ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 345 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,264 mg |
| Zakudya | 54 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 21 g |