Zakudya zokometsera zamasamba Nthambi ndi Plantain mphodza Chinsinsi

Zakudya Zofunikira (potumikira)

Malori - 587

Mafuta - 25g

Carbs - 75g

Mapuloteni - 22g

Nthawi Yonse 75 min
Konzani mphindi zisanu , Cook 70 min
Mapemphero 5 (chikho 3/4 aliyense)

Zakudya zamakono ndi chakudya chodalirika m'madera ambiri padziko lapansi ndipo zakonzedwa m'njira zambiri. Kumadzulo kwa Afrika, nthawi zambiri amatumikiridwa ndi mphodza ya tomato yotchedwa "Red Red" chifukwa cha mtundu wa mafuta a kanjedza ndipo tomato amapangidwa nawo.

Zosakaniza

• 1 chikho chopanda chana dal
• 1/8 chikho cha mafuta a canola , ogawanika
• 4 adyo cloves
• Supuni 2 timadontho ta ginger, peeled ndi grated
• Supuni 2 supatso ya phwetekere
• 1-28-ounce akhoza kuswa tomato
• 1 watsopano kapena wouma pang'ono, tsabola yotentha ya chile
• 1 mbewu, yakucha

Kukonzekera

1. Mu mbale yaikulu, vindikani chana dal ndi madzi otentha. Pambuyo pake imatha kutentha, kuziphimba ndi kusunga firiji usiku wonse.
2. Pafupifupi 1½ ola limodzi musanatumikire nthawi, tanizani chana dal. Phimbani chana dal ndi madzi ochuluka mu supu yaikulu, ndipo mubweretse mphika wosaphimbidwa kwa chithupsa pa kutentha kwakukulu. Kuchepetsa kutentha ndi kuimirira mpaka mwachifundo, mphindi 25 mpaka 30. Sungani dal mu strainer.
3. Bweretsani mphika wopanda kanthu ku chitofu. Sungunulani supuni 2 ya mafuta ndi adyo clove pamwamba pazizira. Sakanizani adyola mpaka itayamba kufiira, kenako chotsani adyo ndikuchotseni (izi zimapangitsa mbaleyo kukhala yochepa-FODMAP).

1. Onjezerani ginger ndikukwera mpaka itayamba kuvunda. Onjezani chana dal, phwetekere ya tomato, tomato wosweka ndi tsabola wa chile. Sakanizani mphodza, osaphimbidwa, kwa mphindi makumi atatu, ndikuyambitsa.
2. Pakali pano, sungani chomeracho pang'onopang'ono, muthamanga mpeni kumbali imodzi, ndikuchepetsanso khungu limodzi. Lembani mbeuyi kuti ikhale mapaundi okwana ½ -munsi wandiweyani, kuti muwonjeze pamwamba pa gawo lililonse.
3. Thirani mafuta a canola mu sing'anga skillet ndi malo pazomwe kutentha. Madzi atatuluka kuchokera ku zala zanu zazitsulo zokhudzana ndi pamwamba pa mafuta, gwiritsani ntchito zikhomo kuti muike chidutswa chilichonse cha plantain mu mafuta, samalani kuti musadzichepetse nokha. Yesani kusokoneza magawowo, chifukwa amamatirana; Ngati iwo sangakwanitse zonse mwakamodzi, mungafunikire kufulumizitsa mumagulu awiri.
4. Lolani magawo a planta kuti aziphika, aziwaphatika nawo nthawi zina ndi timapepala kuti tipewe kumamatira ku poto. Pansi pa pagawolo mutembenuka mdima wofiira, mosamalitsa panizani kuti mupitirize kuphika. Ngati mbali zonse ziwiri zakhala zadothi zakuda, maminitsi 8 mpaka 10, chotsani zidutswa za plantain pa mbale ya pepala.

1. Gawani mphodza mu mbale zisanu ndikukongoletsa aliyense ndi magawo angapo a zomera zouma.

Zosakaniza Zosakaniza ndi Zobwereza

Mphodza wa phwetekere ukhoza kuperekedwa pa mpunga kapena mapira, popanda zipatso zokazinga, chifukwa cha chakudya chokwanira, chodzaza ndi chophimba.

Malangizo Ophika ndi Kutumikira

Ofiira Ofiira nthawi zambiri amakhala ndi tsabola wofiira kwambiri wotentha.

Mukhoza kusinthasintha kutentha kwa phwetekereyi ku America kuti muzisankha mosiyana ndi mtundu wa tsabola. Timakonda tizilombo tating'onoting'ono tating'ono (2 mpaka 3-cm) serrano kapena Thai mu mbale iyi; Ngati mukufuna kutentha pang'ono mungayambe kukulirapo, koma mchere, Anaheim, nthochi kapena tsabola.