John Myers
Contents
show
Izithako
- 500 g couscous
- 2 IPc. Anyanisi
- 1 l amanzi
- 2 IPc. Iziciko zegalikhi
- 180 ml I-oyile ye-olivu
- 100 g Unamathisele utamatisi
- 3 IPc. IiKaroti
- 3 IPc. Iipatata
- 2 IPc. Zucchini entsha
- 5 IPc. Iipepile ezintsha
- 4 IPc. Iingubo
- 1 tsp nethamarikhi
- 1 tbsp ityuwa
- 50 g IiSultana
- 50 g Chickpeas
- 800 g Iqweqwe lenyama yegusha
- 1 IPc. Isityalo se-thyme
- 1 IPc. Ihlumelo leRosemary
- 20 g ibhotolo
imiyalelo
- Okokuqala imifuno ihlanjwe. Ikota ye-zucchini, isiqingatha samazambane kunye neenqathe. Ngoku faka ioli yeoli kwipani enkulu.
- Sika igalikhi kunye no-anyanisi zibe ngamaqhekeza amancinci kwaye uzifake kwioli yeoli. Yongeza i-tomato paste, i-turmeric kunye netyuwa kwaye ugcobe kakuhle. I-Deglaze ngamanzi kwaye uvumele i-brew ibambe imizuzu eyi-10.
- Yongeza izaqathe kunye namazambane kwaye upheke de amazambane kunye neenqathe ziqine ekulumeni, uze ungeze i-zucchini. Qinisekisa ukuba imifuno igutyungelwe kancinci ngesitokisi. Masiyeke de imifuno ithambile.
- Hlanganisa i-couscous ngetyuwa encinci kunye neoli yeoli kwisitya, yongeza i-clove.
- Beka i-couscous kwi-steamer, uze uyibeke phezu kwesinye ipani egcwele amanzi kunye ne-steam imizuzu engama-20.
- Yongeza i-sultanas kunye ne-chickpeas kwisitokisi kunye nemifuno kunye nobushushu.
- Emva kwemizuzu engama-20, faka i-couscous kwisitya esikhulu kwaye ususe ama-clove. Kancinci wongeza isitokhwe semifuno de i-couscous igubungele kwaye udibanise kakuhle.
- Qhotsa i-rack yegusha epanini ngebhotolo, i-rosemary kunye ne-thyme uze uyibeke kwi-oven imizuzu engama-30 kwi-170 ° C.
isondlo
Ukukhonza: 100gI khalori: 200kcalIiCarbohydrate: 14.9gIprotheni: 7.9gAmafutha: 12.1g
