MuchiGiriki: ρεβιθόσουπα (pronounced reh-vee-THOH-soo-pah)
Mutevedzeri wechiGiriki, chinyiko ichi chinenge chisina kuonekwa chinogadzirwa nokuda kwekutora. Sezvo nguva dzose nemaSups soups, mafuta emuorivhi anowedzerwa pamagumo. Icho chisarudzo chakanaka chezvirimwa uye vegans pamwe chete.
Zvamunoda
- 1 kapu yemakeke akaomeswa
- 6-8 makapu emvura
- 1 teaspoon yekubheka powder
- 1/4 kapu yemafuta emuorivhi
- 1 ari pakati peeiii, zvishoma
- mashizha kubva kune rimwe boka remuchiri
- 1 karoti kaduku, akacheka muzvimedu (zvichida)
- 1 teaspoon yemunyu
- 1 tablespoon yeupfu
- 2-3 lemimu huru
Nzira Yokuita Izvo
Gadzirira Chickpeas
Usiku hwakapfuura, sora chickpeas mumudziyo une mvura yakawanda (iyo ichapeta kaviri pakukura). Zuva rakatevera, rinyura uye usuke zvakanaka, uye uise mune imwe ndiro yewa mvura nekoda kubika kwemaminitsi makumi matatu. Vabvise nemaoko enyu kuti vabvise chero zvipukiso, zvinonaya, uye vasuke kwazvo.
Cook Cook
Isai chickpeas nemvura muhari uye muuye kumota. Sezvo mvura inopisa , bvisa pombi iyo inoumba pamusoro.
Deredza kupisa, wedzerai anyanisi uye karoti, zvivhare zvishoma, uye regai simmer kusvikira chickpeas dzinyoro-inenge maawa maviri. Kana zvichidiwa, wedzera mamwe mvura (kubika) panguva yekubika.
Wedzera munyu uye mafuta omuorivhi, kubika maminetsi mashomanana kwenguva refu. Mukapu, funganisa upfu uye juice ye 2-3 lemimu huru. Paunenge uchireruka, wedzera 2 mashupusi emvura yakasvibirira uye unomutsa. Wedzera kune chickpeas, kubika kwemaminetsi mashanu, uchikurudzira kazhinji.
Shumira nechisviniro chemvura yakachena yemonamu (kana nemonmon wedges kune rumwe rutivi).
Cherechedzo Pamusoro peChickpeas: Nokuti haisi dzose dzechickpeas dzakasikwa zvakaenzana, mushure mokusikwa nekoda kubika, hapana hombodo dzinogona kubviswa. Izvi zvakanaka.
Kushumira Zvinokurudzira: Shumira nechingwa chisina kumira uye chikamu che feta feta cheese .
Zvipfeko Tip:
Kana pane zvakasara uye iwe unoda kuchinja, edza kushandisa idzi chikapu zvakagadzirwa kuita Hummus naTahini , chifaro chikuru kune imwe chikafu!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 390 |
| Total Fat | 19 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 0 mg |
| Sodium | 1,192 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 10 g |
| Protein | 10 g |