Nzira Yokuita Nayo Unofadza Vegan Frijoles Negros (Black Beans) kubva kuGwenga

Frijoles negros (nyemba nyemba) ndezvokudya zveMexico uye zviri nyore kuita zvinomera uyewo vegan. Iyi mikoko yakasvibirira yehairi yakasviba yakanaka kwazvo uye inonyorera kugadzirira, kunyange kubika nyemba kunotora nguva uye mashomanana mashomanana. Vegan black nyemba inoita kuti uite rutivi rwechikafu kune imwe nzvimbo yekuMexico kana kuzadzwa kwebhanish burritos.

Nyuchi dzakasviba hazvidi kuti dzive dzakanyorova, uye vamwe vafudzi vanonyanya kusarudza kuti vadzike. Sarudzo ndeyako-iwe unokwanisa kudonha maharanki kana kutsika danho iri, kunyanya kana iwe usina nguva yakakwana.

Kana iwe usati wambotora mbesa dema yakabikwa kubva pakutanga, iwe uri kurasikirwa. Fresh frijoles negroes zviri nani zvikuru kupfuura chero chipi zvacho chinobva kune chinga!

Zvamunoda

• 1 pound yakaoma nyemba nyemba
• 2 bhinzi bheri tsvina (hafu uye mbeu), yakaparadzaniswa
• 8 makapu mvura
• 1 mashizha eiii (akaparadzaniswa)
• 2 clove garlic
• 1 teaspoon yakaoma oregano
• 1 teaspoon pasi cumin
• 1 bay leaf
• Salt to taste
• 1/4 mukombe wakaoma waini yakachena
• 1 tablespoon tsvuku yewaini vhiniga
• 1 supuni 1 shuga
• 1/4 mukombe wemafuta amafuta

Nzira Yokuita Izvo

1. Kana iwe uchichera maharage, isai mahesheni matsva, 1 bhero bell pepper, uye 8 makapu emvura muhomwe yakakura kana muhomwe yezvokudya uye ivai nechero kuti mubvumira kuvhara kwemaawa masere kana masikati. Kana iwe usisiri kuisa nyemba, shandisa izvi zvigadzirwa uye enda mberi kunhanho inotevera.
2. Uyai nenyuchi, pepper, uye mvura kune tumota, uye pakarepo ita kuti kupisa kuve kunamatira uye kubika, kwakavharwa kwemaawa 1 1/2, kana kuti kusvikira mbesa dzava pedyo.

1. Gadzira muto, unonzi sofrito , nekubatanidza zvakasara bhero pepilisi, anyezi, garlic, oregano, kumini, leaf leaf, uye zvishoma zvemvura yekubika mu blender. Akaputika pasi kusvikira musanganiswa uri nyore.
2. Wedzera sofrito kune nyemba. Dzorerai kumota zvakare, uye pakarepo gadzirisa kupisa kusvika kumira.
3. Wedzera munyu, waini, vhiniga, uye shuga. Ramba uchitaura, usina kufukidzwa, kusvikira musanganiswa webhandi uchinge wakaoma, anenge 2 maawa akawanda.
4. Wedzera mafuta omuorivhi pakarepo usati washumira. Shumira pamusoro pemupunga wewaini.

Yakanyorwa zvakare nemvumo kubva kuThe Compassionate Cook Cookbook.

Zvimwe Vegetarianarian uye Vegan Mexican Recipes

Kungofanana neizvi mapeji? Kune dzimwe nzira dzakawanda dzinofadza dzekuita mupunga nemabhandi , uyewo zvinokwana zvinogutsa zvinomera uye vegan Mexican dishes. Ipai chimwe chezvikafu izvi chiedza:

• Mango uye peach salsa
• Maminitsi gumi mumidziyo yePVP tacos
• Enchilada casserole
• Risi nyore Mexico
• Black bean enchiladas
• Basic guacamole
• Mexican black bean soup
• Vegetarian chili flautas
  

Nutritional Guidelines (pakushanda)
Calories	208
Total Fat	5 g
Saturated Fat	1 g
Unsaturated Fat	3 g
Cholesterol	0 mg
Sodium	37 mg
Carbohydrates	31 g
Dietary Fiber	8 g
Protein	9 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)