Vegan Moroccan Msuzi wa masamba

Mbalame iyi ya ku Moroka imachokera ku wofukula wa zamasamba ndi wa azungu Aurelie Pare, wolemba wa The Healthaliciously Good Cookbook .

Aurelie akuti, "Chakudya chokoma kwambiri cha vegan chili chabwino kwambiri kwa chakudya cha mlungu ndi mlungu. Kuphika chakudya ku Morocco kumakhala ndi ginger, sinamoni, chitowe, ndi cilantro. Ndizo nyengo zabwino kwambiri zomwe mungagwiritse ntchito pa miyezi yozizira."

Aurelie amapereka uphungu wochulukirapo kuti apange mchere wochuluka wa zamasamba ndi zamasamba a Moroccan supu:

• Kuphika kwa Moroccani kumasiyana mosiyanasiyana, kotero mukhoza kusiya jalapeno kuti musapange msuzi wokoma.
• Nyemba za Pinto, nyemba zoyera, nyemba za impso, nyemba zakuda, ndi mphodza zobiriwira zingagwiritsidwe ntchito mmalo mwa nkhuku ngati mukufuna.
• Yesetsani kupeza msuzi wochepa wa masamba otchedwa sodium kapena kupanga msuzi wokongoletsera kuti asunge sodium zokhudzana ndi msuzi wotsika. Mukhozanso kusankha mitundu yosiyanasiyana ya tomato yamchere kapena kumwa tomato watsopano m'malo mwa tomato zamchere.

Chimene Mufuna

• Supuni ya 1/2
• mafuta a azitona
• Anyezi 1, odulidwa
• 1 tsabola wofiira, wodulidwa
• Msuzi wang'ono wa jalapeno, wodulidwa
• 1/2 chikho cha celery, chodulidwa
• 1/2 chikho kaloti, chodulidwa
• 2 makapu bowa, sliced
• Makapu 3
• masamba msuzi
• 28-ounce akhoza kudula tomato
• 2 makapu ophika
• nkhuku
• Supuni 2 tizilombo ta Morocco
• Supuni 3 zoumba
• Supuni imodzi ya apulo madzi
• Mchere ndi tsabola kuti mulawe

Momwe Mungapangire Izo

1. Mu supu mphika, kutentha mafuta pa sing'anga kutentha. Sautee anyezi, tsabola, udzu winawake, kaloti, ndi bowa kwa mphindi 10 kapena mpaka mchifundo.
2. Onetsetsani mu masamba msuzi, tomato, ndi nkhuku ndipo mubweretse supu kuti yiritsani pamwamba pa kutentha.
3. Mukatentha, kuchepetsani kutentha kwa sing'anga, kuphimba pang'ono, ndipo mulole mchere mpaka kuphika (pafupi mphindi 15-20).
4. Gwiritsani ntchito zokolola, mphesa zoumba ndi madzi. Kutumikira!

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	311
Mafuta Onse	6 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	2 g
Cholesterol	0 mg
Sodium	796 mg
Zakudya	53 g
Matenda a Zakudya	12 g
Mapuloteni	16 g

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