Chophika Chakudya Chachitsulo Cha Bean Chakudya Chochepa

Zakudya Zofunikira (potumikira)

Zikhala - 161

Mafuta - 12g

Carbs - 8g

Mapuloteni - 7g

Nthawi Yonse 20 min
Konzani mphindi 20 , Cook 0 min
Mapemphero 12 ma servings

Msuzi wa nyemba wotsamba 3 kapena nyemba ya nyemba 4 imapanga kusintha kwakuwiri-ndi shuga ndipo nyemba ndizochepa.

Ngati mukufuna kugwiritsa ntchito nyemba zamphongo kapena nkhuku m'malo mwa soya wakuda kapena edamame, ndibwino kuti musagwiritsire ntchito nyemba zam'chitini, zomwe zimakhala zochepa kwambiri ndipo zimakhala zosakaniza zochepa kusiyana ndi kugula nyemba zowuma ndi kuziphika nokha. Ngati mukufuna saladi itatu, gwiritsani ntchito nyemba zokwanira 16 oz nyemba zowonjezera ndikuchotsani chimodzi mwa zina.

Zosakaniza

• 12 nyemba nyemba zobiriwira (mwatsopano kapena mazira kapena mungagwiritse ntchito zamzitini ngati mukufuna)
• 1 (15 ounce) akhoza nyemba zachikasu (kapena mwatsopano kapena mazira, ngati alipo)
• 1 (15 ounce) akhoza soya wakuda
• 1 chikho chadamamu (chatsopano kapena chisanu, chitetezo)
• 1/3 chikho chofiira belu (chodulidwa)
• 1/3 chikho chobiriwira bell tsabola (akanadulidwa)
• 1/4 chikho cha anyezi wofiira (odulidwa)
• 1/4 kapu ya parsley (odulidwa)
• Supuni 3 wofiira vinyo wosasa
• Supuni 1 ya mpiru (yokonzeka)
• 1/2 supuni ya supuni ya adyo ufa
• 1 supuni ya tiyi ya zitsamba (zouma za Greek kapena Italy, thyme, kapena chirichonse chimene mukufuna)
• Kulawa: mchere ndi tsabola
• 1/2 chikho cha mafuta (kapena mafuta ena)

Kukonzekera

1. Sakanizani nyemba, tsabola, anyezi, ndi parsley mu mbale yaikulu.
2. Sakanizani vinyo wosasa ndi mpiru ndi zokometsetsa, mwina mu mbale yaing'ono, kapena mthunzi monga mtsuko wa galasi. Onjezerani mafuta, ndi whisk kapena kugwedeza kuti mugwirizane. Thirani nyemba ndi ndiwo zamasamba, ndikuponyera.

Zindikirani pa mafuta: Vuto lokhalo logwiritsa ntchito mafuta osakwanira la azitona ndiloti limakhala lolimba pamene lizizizira. Ngati saladi idyidyedwa padera limodzi, kapena ngati mukufuna kulola kutentha kusanayambe kudya, mukhoza kugwiritsa ntchito namwali wosakwanira ngati mukufuna.

Njira ina ndipamwamba kwambiri ngati mafuta a mpendadzuwa kapena mafuta a mpendadzuwa monga Saffola brand.