M'Chigiriki: ρεβιθόσουπα (kutchulidwa reh-vee-THOH-soo-pah)
Mgwirizano wa Chi Greek, kodi msuzi umenewu sungakhale wowoneka bwanji mu kukoma kwake. Monga nthawi zonse ndi majeremusi achigiriki, mafuta a azitona amawonjezeredwa kumapeto. Ndizofunikira kwambiri kwa zamasamba komanso ziweto.
Chimene Mufuna
- 1 chikho cha nkhuku zouma
- 6-8 makapu a madzi
- Supuni 1 ya ufa wophika
- 1/4 chikho cha maolivi
- 1 sing'anga anyezi, thinly sliced
- masamba kuchokera ku gulu limodzi la udzu winawake
- 1 yaying'ono karoti, kudula mu magawo (mungakonde)
- Supuni 1 ya mchere
- Supuni 1 ya ufa
- 2-3 mandimu akulu
Momwe Mungapangire Izo
Konzani Chickpeas
Usiku usanayambe, zilowerereni nkhuku mu mbale ndi madzi ambiri (zikhale zazikulu ziwiri). Tsiku lotsatira, sungani ndi kutsuka bwino, ndipo muyike mu mbale ina ya madzi ndi soda yopatsa mphindi 30. Awaleni ndi manja anu kuchotsa zikopa zilizonse, kukhetsa, ndi kutsuka bwino kwambiri.
Kuphika Msuzi
Ikani nkhuku ndi madzi mu mphika ndipo mubweretse ku chithupsa. Pamene madzi akuwombera , sungani chithovu chomwe chimapanga pamwamba.
Pewani kutentha, onjezerani anyezi ndi kaloti, onetsetsani pang'ono, ndipo mulole mchere mpaka nkhukuzo zikhale zofewa - pafupi maola awiri. Ngati kuli kofunika, onjezerani madzi (otentha) panthawi yophika.
Onetsani mchere ndi mafuta, kuphika mphindi pang'ono. Mu kapu, sakanizani ufa ndi madzi a 2-3 lalikulu mandimu. Pamene yosalala, onjezerani supuni 2 za msuzi wamadzi ndi kusonkhezera. Onjezerani nkhuku, kuphika kwa mphindi zisanu, mukuyambitsa kawirikawiri.
Tumikirani ndi finyani madzi atsopano a mandimu (kapena ndi mandimu pambali).
Zindikirani za Chickpeas: Chifukwa chakuti sikuti nkhuku zonse zimapangidwa mofanana, pambuyo poti zilowerere ndi soda, palibe zikopa zomwe zingachotsedwe. Izi ndi zabwino.
Malingaliro Othandizira: Tumikirani ndi mkate wofiira ndi mbali ya feta cheese .
Zotsitsa Zopangira:
Ngati pali zotsalira ndipo mukufuna kusintha, yesani kugwiritsa ntchito nkhuku zophika kuti mupange Hummus ndi Tahini , chokondweretsa chachikulu cha chakudya china!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 390 |
| Mafuta Onse | 19 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 0 mg |
| Sodium | 1,192 mg |
| Zakudya | 48 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 10 g |