Fasulia zvechokwadi inokonzera nzvimbo iyo inotonhora, mazuva echando. Zvinonhuwira zvakashandiswa chaizvo kukurudzira nyemba dzevhu uye nyama yakashandiswa. Iwe unogona kushandisa mukaka wenzombe kana gwai mune kamukira, kana imwe yakanaka. Ndinoshandisa kushandisa nyuchi nokuti inoita kuti zvive nyore uye nguva shoma isingadyi kana iwe uchizvitenga ikozvino yakasarudzwa muchitorosi.
Zvamunoda
- 1 pound stew nyama (gwayana kana nyuchi)
- 1 pound yakasviba kana mahwendeji matsva
- 16 ounces makedheni akaomeswa tomate
- 4 ounces 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.
- Wedzerai tete, yakanyanyisa zvakanaka nyama, garlic, uye anyezi. Wedzera kumini, coriander, munyu uye pepper, uye allspice. Wedzera mvura uye tomato puree. Itai uye musangane zvakanaka.
- Wedzera mahesheni emavara 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 weupfu hwechinangwa.
- Shumira nemucheka mutsvuku uye saladi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 660 |
| Total Fat | 29 g |
| Saturated Fat | 10 g |
| Unsaturated Fat | 14 g |
| Cholesterol | 106 mg |
| Sodium | 198 mg |
| Carbohydrates | 57 g |
| Dietary Fiber | 6 g |
| Protein | 42 g |