Harissa Chickpea ndi Soup Soup Recipe

Zakudya Zofunikira (potumikira)

Zikhala - 258

Mafuta - 9g

Carbs - 29g

Mapuloteni - 18g

Nthawi Yonse 60 min
Konzani 30 min , Cook 30 min
Mapemphero 6 (2 makapu aliwonse)

Mvula yoziziritsa ndi njira iyi ya msuzi wophikidwa ndi Moroccan. Kaya mukuphika limodzi kapena gulu, msuzi umenewu ukhoza kukhala imodzi mwa zomwe mumazikonda kupita kumphika imodzi. Zingapangidwe mophweka ndipo zimangothamangidwanso musanayambe kutumikira.

Chitowe ndi coriander zimapatsa msuzi fungo lonunkhira ndipo North Africa chili ndi phala, harissa, imapanga kutentha kokoma ndi zokoma. Nkhuku ndizomwe zimapangitsa kuti thupi likhale ndi mavitamini komanso mapuloteni. Simungaganize kuti ziri pansi pa makilogalamu mazana atatu pamtumiki ndi wotsika!

Zosakaniza

• ¾ mawere a nkhuku opanda chikopa (pafupifupi 1 chifuwa chachikulu)
• Supuni imodzi 1 mbewu zonse za coriander
• 1 bay tsamba
• 1/2 mandimu yaing'ono
• 1 lalikulu sprig parsley
• 2 makapu madzi
• Supuni 2 za mafuta
• 2 makapu ang'onoang'ono odulidwa anyezi (pafupifupi 1 anyezi wamkulu)
• 5 cloves adyo , akanadulidwa
• Makapu awiri ochepa karoti (pafupifupi 3 kaloti zazikulu)
• Miphika 2 yaing'ono yamatala (pafupifupi 4 mapesi)
• 2 makapu ang'onoang'ono otchedwa fennel (pafupifupi 1 bulb lalikulu)
• Supuni ya tiyi 2 Mchere wamchere
• Supuni 2-4 zochepa zofiira (zidzasiyana malinga ndi zokometsera za harissa)
• Supuni ya tiyi 2 pansi pa chitowe
• Supuni 2 pansi nthaka coriander
• Makapu 2 1/2 ophika nkhuku, unsalted (zitini 2-oz-15, zotsekedwa ndi kuchapidwa)
• 4 makapu unsalted masamba katundu
• Supuni 4 zowononga timbewu tatsopano
• Supuni 4 zowonongeka ndi parsley

Kukonzekera

1. Pofuna kukonzekera nkhuku, yikani nkhuku ndi mafuta (nkhuku ya coriander, tsamba la bay, mandimu, ndi parsley) mumphika wawung'ono. Onjezerani makapu awiri madzi ozizira (zikhale zokwanira kubisa nkhuku pafupifupi mamita 1 inchi) ndipo mubweretseni kuimira pamsana-kutentha kwakukulu mpaka pamene ming'oma ikuyamba kupanga pamphepete mwa mphika. Kutentha kwapakati kufika kwa sing'anga-kochepa kuti mukhale ndi kutentha koyenera. Kuphika mpaka chifuwa chikhoza kufika kutentha kwa mkati mwa 165F, pafupifupi 10 mpaka 15 mphindi malinga ndi kukula kwa chifuwa cha nkhuku. Pamene yophika, nthawi yomweyo chotsani nkhuku mu mphika, pita ku mbale kapena kudula, ndipo lolani ozizira. Kamodzi kokhala kozizira kokwanira, ing'ambike mu zidutswa za kuluma zomwe zidzawonjezedwe ku msuzi watsirizidwa. Sungani pafupi makapu awiri a nkhuku yodetsedwa.

1. Pakali pano, pamene nkhuku ikuphika, yambani kukonzekera msuzi. Onjezerani mafuta a azitona kwa phokoso lofikira pamapiri; onjezerani anyezi ndi adyo ndikupitilira kwa mphindi zisanu mpaka mutuluka.
2. Onjetsani kaloti, udzu winawake, fennel, ndi mchere; kuyambitsa ndi kuphimba, kupitirizabe kuphika mpaka ndiwo zamasamba zimayamba kuchepa (pafupi mphindi 10).
3. Pamene ndiwo zamasamba zayamba kuchepa, imbani mu harissa, chitowe, ndi coriander ndi kuphika kwa mphindi imodzi kapena ziwiri kufikira zitakhala zonunkhira.
4. Sungani pang'ono mu nkhuku zophika ndi masamba ndipo mubweretse ku chithupsa. Pezani kuti muyimire ndi kuphika kwa maminiti 10.
5. Onjezani nkhuku yodetsedwa mumphika ndikusakaniza bwino. Ngati ndi kotheka, tengerani supu kwa mphindi zingapo kuti mutenthe nkhuku; Komabe, samalani kuti musaphike kwa nthawi yaitali kuti muteteze masamba obiriwira.
6. Chotsani kutentha, kulawa ndi kusintha kayendedwe ngati kuli kofunikira.
7. Gawani mu mbale ndi pamwamba ndi timbewu tokoma ndi parsley.

Zosakaniza Zosakaniza ndi Zobwereza

Msuzi umenewu ndi wovuta kwambiri! Pangani zakudya izi zamasamba / zamasamba mwa kungosiya nkhuku ndipo sipadzakhalanso zosangalatsa.

Kuti mukhale ndi chakudya chokwanira, onjezerani makapu 3 ophika tirigu ku supu yomaliza (kapena 1/2 chikho chophikidwa bulgur pa mbale imodzi) kuti mupange zowonjezera zowonjezera.

Kumbukirani izi zidzawonjezera carbs pang'ono koma izi ndizowonjezerana kwambiri ndi nkhuku ndipo mukasankha kupanga zakudya zamasamba, bulgur imapanga chakudya chokwanira, kuonjezera mapuloteni ndi mitsempha. Ngati mukufuna kusunga carboni, kuchepetsa gawo lanu la msuzi ku makapu 1/2 pamene mukusakaniza ndi bulgur.

Harissa ndi tsabola yotentha ya pepper yomwe imagwiritsidwa ntchito ku North Africa. Ngati simunayesere harissa kale, mwamsanga mungapeze mukugwiritsa ntchito ndi chilichonse chomwe mumapanga! Imatha kugwiritsidwa ntchito monga kondomu m'malo mwa ketchup kapena msuzi wotentha kapena monga chakudya chophika monga supu iyi.

Harissa angagulidwe pa intaneti komanso amapezeka m'masitolo ambiri. Pali matembenuzidwe osiyanasiyana, osiyanasiyana amasiyana ndi zonunkhira, kotero onetsetsani kuti muwone zomwe mumagula ndikuyamba kuwonjezerapo ndalama zing'onozing'ono pakapepalayi ndikuonjezera momwe mukufunira. Ngati pazifukwa zina simungapeze chiwombankhanga, mukhoza kuwonjezera zifiira zofiira kapena kugwiritsa ntchito phala linalake, koma mungawonjezere kuchuluka kwa chitowe ndi coriander ndi mchere kuti muwonetsetse kuti kukoma kumeneku kukudutsabe.

Njirayi imayitanitsa masamba osalidwa. Ngongole yogulitsira sitolo imakhala bwino bwino, kapena ikani nokha mwa kudzaza poto ndi madzi ndikuwonjezera masamba otsala kuchotsa anyezi, adyo, celery, kaloti, fennel, ndi zina zotero ndi masamba a parsley, 1 mpaka 2 bay masamba, ndi mapepala amdima. Sungani maminiti 30 mpaka 45 ndi mavuto.

Mchere wamchere uli ndi sosiyumu yocheperapo kusiyana ndi tebulo yamchere kotero kuti mcherewo ukhale theka ngati mukugwiritsa ntchito mchere wabwino .

Malangizo Ophika ndi Kutumikira

Ngati mupanga msuziwu kuyambira pachiyambi mpaka kumaliza, ndibwino kuyamba kuyamba nkhuku pasadakhale kapena pamene supu ikuphika kupulumutsa nthawi.

Ngati mukufuna kukonzekera pasadakhale, msuzi ungapangidwe kwathunthu popanda nkhuku tsiku lomwelo ndikuyambiranso ndi nkhuku yoyamba musanayambe kutumikira.

Mwinanso nkhuku ikhoza kupangidwa tsiku loyamba, yosungunuka, ndi kusungidwa mu firiji, okonzeka kuwonjezera ku supu ngati sitepe yotsiriza.

Ngakhale njira iyi imangotanthauza kuti mawere a nkhuku amodzi kapena awiri, mungathe kuwonjezera zambiri ndikugwiritsa ntchito nkhuku yophika mu sangweji kapena saladi.

Ngati mwasankha kupanga masamba anu, perekani masamba onse a msuzi tsiku lomwelo ndipo mugwiritse ntchito zotsalira zotsalira (kuphatikizapo mapeyala a anyezi ndi kaloti) kuti mupange katundu wanu.