John Myers
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Izithako
- 700 g Uhlobo lomgubo opeliweyo wama-630
- 50 g Umgubo we-Chickpea
- 50 g Umgubo obomvu welentile
- 150 g Yogurt
- 350 ml Amanzi ashushu
- 1 tsp ityuwa
- 1 tbsp Ulwelo lobusi
- 1 ipakethi Igwele elomileyo
imiyalelo
- Hlanganisa zonke izithako ezomileyo kakuhle, uthele iyogathi, ubusi kunye namanzi kwiqula kwaye usebenze yonke into ngeprosesa yokutya okanye ngezandla zakho kwintlama enhle, egudileyo. Gubungela kwaye uvumele ukuphakama kwindawo efudumeleyo imizuzu engama-90.
- Emva kwemizuzu engama-90, vula intlama ngaphandle kwesitya kwaye uxoke kwakhona, uyibethe kancinci, uyisonge ngasekunene nasekhohlo kwaye ekugqibeleni uyisonge phezulu nasezantsi ukwenza umqulu. Ngoku faka umqulu kwi-pan yokubhaka ehlanganiswe nephepha lokubhaka (ukuba kunokwenzeka nge-lid) kunye necala lokugubungela phantsi. Sika phezulu njengoko uthanda, fafaza ngamanzi kwaye uvale kwaye uvumele ukuphakama enye imizuzu engama-60.
- Emva kwesi sihlandlo, faka isonka kwi-oven ebandayo kwaye ubhaka kwi-180 ° C phezulu / ukushisa okuphantsi kunye nesivalo esivaliweyo imizuzu engama-50, uze ususe isonka epanini uze ubhake enye imizuzu eyi-10. (Ngokuxhomekeka kwiqondo le-browning, gubungela i-oven ngephepha lokubhaka ukuba kuyimfuneko) Emva kwexesha lokubhaka, vumela isonka sipholile kwi-rack. Ukufuna Ukutya kamnandi
- Ungasebenzisa nayiphi na enye umgubo endaweni yee-chickpeas kunye nomgubo obomvu we-lentil, umzekelo. Umgubo we-rye, njl.
isondlo
Ukukhonza: 100gI khalori: 339kcalIiCarbohydrate: 68.5gIprotheni: 11.7gAmafutha: 1.5g
