Nyeredzi, nzombe , nemombe ndezvimwe zvemhando dzakawanda dzeshuwa iyo inowanzonyorerwa sekudya chikuru muCaribbean. Mhando yemhando yakanyanya kupararira uye inoshandiswa ndeyekudya kwemombe . Inoshandiswa mumutsara uyu unofadza pamwe nemapanga ega, kuputi, plantains, okra, uye dumplings kugadzira muto unonaka uye wakanaka.
Mushonga unoda nguva yakareba yekubika, saka mupfuri anokonzera zvakanaka kuti uite. Iwe unogona kushandisa nguva yakazara pikiti, asi zvinotora maawa maviri kusvika matatu kuti zvibike mutambo kune unoda hunyoro.
Zvamunoda
- 2 teaspoon mafuta
- 1 cupiiiiii (diced)
- 6 maperembudzi thyme (matsva, akaparadzaniswa)
- 2 makirogirwe emhou (kucheka)
- Salt to taste
- Pirasi yakasvibira kuvira
- 6 makapu mvura (kunyanya kugadzira muto)
- 1/2 mukombe yellow split peas (yakanyoroveswa usiku)
- 1 pound pumpkin (calabaza squash, akacheka mumakona makuru)
- 2 pounds mapirasi (akaiswa pasi uye akacheka mu-1-inch rounds)
- 6-8 okra
- 12
- flour dumplings
Nzira Yokuita Izvo
- Pisa mafuta mumafuta ekubika.
- Wedzerai anyanisi uye songa kusvikira vasati vashandura (anenge 2 kusvika kumaminitsi matatu).
- Wedzera zvitatu zve thyme uye songa kwemaminiti 1.
- Wedzera mutambo uye munyu uye pepper kuti tate. Sauté kwemaminitsi 4.
- Wedzera 6 makapu mvura uye simbisa. Dhavhara mupfuri wekubika uye rega muto ubike kwemaminitsi 45 kusvika ku50. Kana ukashandisa chikwereti, chivhare uye ubike kwemaawa maviri kusvika ku3.
- Wedzera peas uye mvura yakakwana yekuita soup. Dhavhara muhari uye kubika kwemaminetsi mashanu. Bvisai mhepo yevhavhavha yevhavha kuti ibudise steam uye uzarure kuvhara.
- Wedzerai dzungu, mbeu, uye thyme yakasara. Pika kusvikira michero inenge yakanyunguduka. Usapfigira mucheki wekumanikidza panguva iyi. Ingozorora zororo pamusoro pehari.
- Wedzera okra uye dumplings kuhari. Dhavhara uye gadzira maminetsi matanhatu kusvika pamasere kana kusvika kusvikira dumplings ichigadzirwa.
- Ita basa rekusimudza uye gadzirisa kana zvichidiwa. Kurudzira uye kushumira.
Mazano uye Kusiyana
Ichokwadi, kutora chirairo chinowanikwa. Ndiyo mudumbu wemhuka, kunyanya mhou mune iyi kamukira. Mhou ine mimba mitatu uye dzose dzadzo dzinoshandiswa kubudisa maruva. Zvisinei, iwe hausi kudya mudumbu rose, kungovhenekera kwayo. Kumbira bhenji yako kuti ubvise zvidimbu zve mafuta kwauri. Iwe unodawo kuisuka zvakanaka kana iwe uchisvika kumusha.
Paunenge uchishandisa zvinokonzera kuvhara, tanga nguva iyo mushure mekutanga kurira.
Sezvo nechose chinenge chero chikafu, uye kunyanya soup, unogona kuwedzera chimwe chezvinhu zvako zvaunofarira kune chidimbu ichi kuti chive icho chaicho choga chako. Vamwe vanobika vanowedzera karoti, maorivhi mavara, kana mazambiringa akaoma, asi vamwe vanosarudza garlic. Iwe unogonawo kutsiva mabhanana ejasita kumashizha kana kutora 1/4 kapu yemvura nejusi jisi. Zvimwe zvekudya zvekudya zvinokonzera mapiro maviri pamwe chete.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 320 |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 237 mg |
| Sodium | 510 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 8 g |
| Protein | 23 g |