Bhamia yakagadzikana zvakasimba pasinei nenhamba yezvivako. Ndinoda kushumira izvi musi wekutonhora nemubhedha wemupunga uye saladi. Iwe unogona kuita iyi recipe yemidziyo yekusiya mhou dzisina kunyanya kushandiswa.
Ndinoda kuita mabia, asi nguva yekugadzira yakra itsva inogona kunge ichidya. Uyezve, hazviwanikwi nyore nyore pamusika. Kushandisa yakra yakanyanyisa muBamia kunoderedza zvakare panguva, asi haisi kuisa pfungwa pane zvinonaka.
Chii Okra?
Okra - inozivikanwawo sekuti okro - yave ichinzi "vakadzi" minwe. " Inokura kubva kumiti yemaruva mumhuri inonzi mallow. Iko yakakosha yezvokudya zvayo zvinodyiwa zvemavara.
Native kuNorth East-East Africa, Okra yakanzi ndiro imwe miriwo inogutsa kwazvo muAfrica. Miti yacho inowanzosimwa kudarika nzvimbo dzinopisa uye dzinodziya kumativi ose enyika. Bamia inokura zvakanakisisa muvhu rakaoma, rakapfuma.
Health Health Benefits of Okra
Icho chakaderera mumakori. Inongova 30 makorikori pa100 magamu.
Okra inowedzera muzvokudya fiber, mineral, uye mavitamini.
Inowanzokurudzirwa nevana vezvokudya kuti vabatsire kudzora cholesterol.
Iyo pods inopa chirwere chakanaka che vitamini A uye flavonoid anti-oxidants.
Zvitsva zvitsva ndezvakanaka zvekunyengera.
- Ivo vakapfuma muB-mavhithamini yakaoma, akadai seini niacin, vitamini B-6, thiamin uye pantothenic acid.
- Okra ine zvakawanda zvevhitamini K, izvo zvakakosha kuvhara ropa maantimisi uye kusimbisa mapfupa.
Zvamunoda
- 1 bb nyama yakagadzirwa (gwayana kana nyuchi)
- 1 pound frozen okra
- 16 oz inokonzerwa yakapwanyika tomate
- 4 oz. canned tomato puree
- 1 ari pakati peeiii, akachekwa
- 2 clove garlic, yakapwanyika
- 1/2 teaspoon cumin
- 1 teaspoon coriander
- 1/8 teaspoon allspice
- 8 makapu mvura
- munyu uye pepper kuti tate
- 2 tablespoons mafuta omuorivhi
Nzira Yokuita Izvo
Muhomwe huru, nyama yakasviba namafuta omuorivhi. Wedzerai anyanisi uye garlic.
Wedzera zvakakanganiswa tomate, zvichifambisa zvakanaka nyama, garlic uye onion. Wedzera kumini, coriander, munyu uye pepper, uye allspice. Wedzera mvura uye tomato puree. Itai uye musangane zvakanaka.
Wedzera okra uye uuye kumota.
Deredza kupisa kusvika pasi uye kumira kwemaawa maviri, kana kusvikira nyama isiri uye ichiitwa.
Mucu unofanirwa kuvhara sezvo uchibika. Kana ikasaiti, wedzera 1/2 mukombe futi yechinangwa.
Shumira bamia nemucheka mutsvuku uye saladi.
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| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 505 |
| Total Fat | 29 g |
| Saturated Fat | 10 g |
| Unsaturated Fat | 14 g |
| Cholesterol | 106 mg |
| Sodium | 200 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 7 g |
| Protein | 34 g |