Iqabunga elithambile Itophu yafika eYurophu evela eMexico ndawonye kwiizambane kunye neetatayi, emva kokufunyanwa kweMelika nguColumbus. Ngoku kukho iintlobo ezininzi zeengqungquthela: ezijikelezileyo, ezinde, ezingenayo imbewu. Ingqungquthela ibhekisela kwimveliso yokutya - i-pulp yayo i-calori ephantsi, kuba iqukethe amanzi amaninzi, kunye nesamba esincinane kakhulu seswekile. Ngaphezu koko, ithanga licebile kwiimbumba ezincedo, iiVithamini A kunye noC, kwaye iqukethe ne-potassium, i-phosphorus kunye ne-calcium. Kulesi sidlo, ithanga liya kwinkampani kunye ne-chickpeas, kwaye ihamba ne-couscous, njengesitya esingasemva. I-Cinnamon, i-honey and nutmeg inika amanqaku amnandi aseMpumalanga, kwaye ii-almond zizalise i-taste. Bon appetit!
Izithako:- Iphunga 250 g
- I-Chickpeas (i-chickpeas) 150 g
- Ijusi yetamatato 350 ml
- I-anyanisi emhlophe 1 pc.
- I-ginger entsha 2 tsp.
- Ioli yeoliyi 1 tbsp. l.
- I-cinnamon powder 1 tsp.
- Ground nutmeg 1 tsp.
- Ubumnandi 20g
- Umzala 100 g
- Umhluzi wemifuno 200 ml
- I-Lemon 1 pc.
- Ii-almond zamagumbi 1 tbsp. l.
- Ityuwa 1 i-pinch
- Ubisi obumnyama obumnyama 1 g
- Inyathelo 1 Kufuneka ulungiselele: ithanga, i-anyanisi, i-chickpeas, ioli yeoli, i-sinamoni, i-nutmeg, i-honey, i-tomato sauce, i-ginger, i-couscous, i-lemon, i-almond, ityuwa kunye nopele.
- Inyathelo 2 Hlaza amanzi kwaye upheke ama-chickpeas ngokulandela imiyalelo yomenzi. Ekuqaleni kuyimfuneko ukuyidiba kwindawo eninzi yamanzi kwiiyure eziyi-10-12.
- Inyathelo 3 Yinquma i-anyanisi, kwaye uyibeke kwinqwelo elincinane leoli yeoli, kuze kube yinto eluhlaza.
- Isinyathelo 4 Yongeza ithanga eliqoshiwe, ityuwa, i-pepper, nutmeg ne-sinamon. I-Stew kwi-heat ephakathi kwemizuzu eyi-10.
- Inyathelo lesi-5 Yongeza ubusi kunye ne-tomato sauce. Yimisa enye imizuzu eyi-10.
- Inyathelo 6 Ekugqibeleni, yongeza ii-chickpeas ezibilisiwe uze udilize enye imizuzu eyi-10. Ukuba umbane uphuphuma, kongeza umhluzi omncinci.
- Isinyathelo 7 Lungisa umhluzi, uhlambe i-lemon kwaye udibanise kumhluzi. Faka i-couscous, kwisixa esilingana nomlinganiselo wamanzi. Yizisa kwi-thumba uze ushiye phantsi kwesiqwenga sokuvalwa ukupholisa.
- Isinyathelo 8 Ngalesi sikhathi ithanga likulungele - cima igesi uze ushiye imizuzu emi-5.