Dhijisi tsvuku dzakakwana kune zvigadzirwa zvemavhiki masikati manheru. Izvo zvinosungirirwa uye zvinoparadzaniswa, izvo zvinoreva kuti vanobika zvakanyanya . Mune sopu, iyo inogadzirwa nemiriwo uye inogadzirwa nekumini uye inopisa paprika kuti ibudise ruzha rwepasi.
Shandisa mafuta ako anodikanwa mafuta omuorivhi kuti agadzire muto uyu sepakasiyana zvakasiyana nekunhuwa kunhu uye kuve kwakagadzikana.
Cherechedza: Kusvuta paprika ishoko reSpain. Tarisa pimentòn ahumado mune zvipfeko zvekudya zvakasiyana, zvipfeko zvezvipfeko , zvikafu zveSpain zvekudya , kana kutenga paIndaneti pano.
Zvamunoda
- 2 makapu red lentils
- 1 onion
- 1 celery stalk
- 1 karoti
- 2 clove garlic
- 2 tablespoons maolivhi (extra virgin)
- 1 teaspoon munyu (yakanaka kwazvo yegungwa munyu, uyezve kuwedzera kuravira)
- 1 teaspoon cumin (pasi)
- 1 teaspoon paprika (kusvuta)
- 6 kusvika ku 8 makapu
- chicken muto (
- muto wemuriwo , kana mvura)
- Extra-virgin virgin olive (for serving)
Nzira Yokuita Izvo
- Sarudza zero-kudhonza kunze uye kubvisa chero chinhu chisina lentiki (bits of grit kana kunyange madombo maduku dzimwe nguva inoita kuti zvive mumabhegi emarenti). Ivaise mumasese uye muasuke nemvura yakanakira mvura kusvikira mvura ichinaya. Kuisa parutivi.
- Ita peel uye fodya usike anyezi. Chengetedza uye fely choka celery. Chengetedza, peta, uye fodya usike karoti. (Cherechedza: Zvakakosha kudonha iyi anai-celery-karoti musanganiswa zvakafanana kuitira kuti vose vabike zvakaenzana kupfuura zvakanakisisa saka ivo vose vanobika nokukurumidza sezvo soro inonatswa.) Nyora uye gadzirai garlic.
- Muhari yakawanda pamusoro pepakati-yakanyanya kupisa, kupisa mafuta omuorivhi. Apo mafuta ari kupisa, wedzerai anyezi, celery, karoti, uye munyu. Cook, inokurudzira nguva dzose, kusvikira miriwo inononoka, inenge maminitsi mashanu. Wedzera kariki uye gadzira kusvikira zvinonhuhwirira, anenge 1 miniti. Wedzerai kumini uye mapurika, kubika, kusveta nguva dzose kusvika kunhuwirira, inenge 1 miniti.
- Wedzerai lentiy rinsed uye 6 makapu emuti kana mvura. Uyai kune chemota, uye chengetedzai kupisa kuti murambe muchimirira. Ika hovha kusvikira zero dzanyoro uye dzichidonha, anenge maminitsi makumi maviri. Shandisa kikapu chikuru kuti udzime uye usarure chero upiwe huri huri pamusoro pevhu. Wedzera kusvika 2 makapu mamwe muto kana mvura kana soro ichiita sechinyoro.
- Shandisa bhandi rinobata ruoko kuti uchenese muto. Kana, inotunga muto muatch in a blender kana zvokudya processor (chengetedza kumusoro nehomwe yekicheni kuti urege kudzipisa). Kunyange zvakadaro iwe unenge uchitengesa, ita nechokwadi kuti uite izvozvo zvakakwana, saka soro inonyatsonaka. Wedzera mvura kuonda, kana zvichidiwa. Nguva yekuravira nomunyu. Shingairira kupisa ne-swirl yeimwe mhandara yemafuta yemafuta, kana iwe uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 345 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,264 mg |
| Carbohydrates | 54 g |
| Dietary Fiber | 9 g |
| Protein | 21 g |