Ichi chidimbu chechibage chinyorwa chibage rine mhando dzose dzehutano, zvigadzirwa zvinonaka, zvinosanganisira ham yakagadzirwa, tomato, uye mhando dzakasiyana dzenyuchi dzakaoma, peas, uye lentils. Mushonga unoshuva uye unonyaradza wevhenekeri uchagutsa kunyange ivo vanopedzisira vanodya. Ichowo chishuwo chinokwezva, ine mavara mazhinji kubva kumatamatisi, ruvara rwekuchira chile, uye mbeu dzakasiyana siyana.
Inzwa wakasununguka kuwedzera mamwe mimwe miriwo kune nyemba. Iyo nzira yakanaka yekuita kuti mhuri yako idye mishonga yavo. Inotemwa uye inodzwa makaroti, inonzi rutabaga, uye zviyo zvezviyo zvinosarudzwa zvakanaka. Sliced kana diced celery uye mavara ehutura bell peppers mamwe maitiro aungatarisa. Mimwe miriwo inowedzera mishonga, mavara, tambo, uye maruva kune nyemba. Mushonga wemucheka kana chibage chekudya zvinogona kuwedzera kune zvinonaka zvakare, kana kuwedzera imwe nheyo kumvura.
Shandira iyi sopu yehhandi nechingwa cheFrench chinoputika , mabhisikiti atsva akabikwa , kana cornbread wedges kuitira kudya kwekugutsa uye kusingakanganwiki.
Zvamunoda
- 1/4 mukombe lentils
- 1/4 mukombe navy bean
- 1/4 kapu huru kumaodzanyemba
- 1/4 kapu pinto nyemba
- 1/4 kapu yemarara
- 1/4 mukombe wehhandi mbeu
- 1/4 mukombe garbanzo nyemba
- 1/4 kapu black nyemba
- 1/4 kapu yemazai mavara-mavara
- 1/4 mukombe yellow split peas
- 1/4 mukombe wekupera split peas
- 2 kuvhara mvura
- 1 pound ham
- 1 guru eiii
- 1 clove garlic
- 1/2 teaspoon munyu
- 1/4 mukombe bhari
- 1 (16-ounce) inogona tomato
- 1 (10-ounce) inogona kuvewa tomato nehupuru chile pepper
Nzira Yokuita Izvo
- Sungai zvose zvemazai, nyemba, uye lentile uye muzvichengete. Rambai mazao asina kunaka kana akaora, uye tsvakai mabwe maduku.
- Shandurai mazai emhangu muhomwe kana muDutch. Dhavhara nemvura yepombi kusvika pakadzika anenge 2 masendimita pamusoro pehairi. Rega mahairi anyore muchitonho chemukati usiku hwose.
- Edzai maharia uye muasuke zvakakwana; vadzosere ivo pani.
- Chop the ham. Gadzirai anyezi, echekei hafu, uye gurai zvakanaka. Edzai uye musungisa gariki.
- Wedzera 2 makiritsi emvura kumusanganiswa webhandi pamwe chete ne ham, anyanisi, garlic, munyu, nebhari; mix mix well.
- Isai pani pamusoro pekupisa kukuru uye uuye kuzobika. Deredza kupisa kusvika pasi kuti uchengetedze kumira.
- Ivhara pani uye simmer kwemaawa 1 1/2, kana kusvikira hutsanana hunyoro, zvichiita kuti dzimwe nguva zvive nyore.
Mazano
- Iyi sopu inosanganiswa uye inotapira yakavhenganiswa yehhandi nemaperesi, asi inzwa wakasununguka kutamba nemari. Semuenzaniso, unogona kushandisa zvose zvitsvuku kana zvese machena pepas peas pane mavara maviri. Kana iwe unogona kurasa maranzo mahonji uye shandisa 1/2 kapu yemaperesi ane mavara kana nyeredzi.
- Nokuda kwezvokudya zvezvirimwa kana vegan, siyai ham uye shandisa mishonga yemishonga panzvimbo pemvura kuti uwedzere kunaka.
- Ita bhari yejusi risina-gluten-kana kuisimudza nemafuta. Kana iwe uine hanya ne gluten, kazhinji chengeta mavara. Mimwe mbeu yehairi inotenderedzwa nezvimwe zvirimwa, zvichiita kuti kusvibiswa kwepamuviri; iyo inogona kunge iine mararamiro ehutu.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 324 |
| Total Fat | 6 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 37 mg |
| Sodium | 678 mg |
| Carbohydrates | 46 g |
| Dietary Fiber | 12 g |
| Protein | 23 g |