Ukhule ungumkhathi ngemifino ethosiwe kanye nenkukhu
18 INGREDIENTES •
7 PASOS
Cocción
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Preparación
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Dificultad
Intermedia
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1 - 2
Ingredientes
18 ingredientes
Añadir todo al carrito
- 1/2 amayunithi Red pepper
- 1 amayunithi Isanqante
- 1/2 amayunithi Red anyanisi
- 1/2 amayunithi Zucchini
- 2 wena wezipuni Amafutha omnqumo
- 1/4 amayunithi Lemon
- 1 namazinyo Garlic
- 1/2 amathisipuni Ikhumini
- 1/2 wena wezipuni Coriander
- 1/4 amathisipuni Usinamoni ogayiwe
- 1/4 amathisipuni Usawoti
- 3/4 mug Cous cous
- 1/2 amayunithi Umhluzi (yemifino)
- 1/4 amathisipuni Turmeric
- 1/4 mug Omisiwe
- 200 amagremu Chickpeas
- 1/4 mug Alimondi
- 1 wena wezipuni Mint
Instrucciones
7 pasos
- 1Empheshini wengcindezi ebeka amachwane ngamanzi aze ambozwe futhi apheke amaminithi angama-50-60. Okwamanje, Preheat kuhhavini ku-240 ° C.
- 2Faka ongasezingeni lamafutha kuhhavini. Beka upelepele no-anyanisi uthathe ama-cubes, izaqathe uthathe ama-zucchini.
- 3Futha ngamafutha omnqumo ayi-1/4, inkathi ngosawoti uhlanganise ngokulinganayo. Bopha kuhhavini oshisiwe uhhavini 15 amaminithi kuze kube yilapho ithenda, ivuse imifino ngamaminithi ayi-7.
- 4Ngenkathi imifino ibolile, esitsheni esincane sashaya ndawonye wonke amanye amafutha omnqumo, ujusi kalamula, ugalikhi, i-cumini, i-cilantro, isinamoni nesizini ngosawoti. Beka.
- 5Letha umhluzi wenkukhu, usawoti kanye ne-rulmeric ukubilisa. Beka i-COUS Cous kanye nomisiwe efonti enkulu, uthele umhluzi wenkukhu oshisayo phezu komhlangisi futhi uvuse, umboze isitsha nge-wrapper epulasitiki bese uyivumela iphinde iphume imizuzu emi-5.
- 6Faka imifino ethosiwe, ama-chickpeas, ama-alimondi kanye nenhlanganisela ye-lemon ku-cous cous futhi uhlanganise, ngenkathi uphazane nosawoti omncane kakhulu ukunambitha njengoba ufisa. Khonza okushisayo.
- 7Uma ukhetha ukwenza umhluzi owenziwe ekhaya: Iyaphonsa ebhodweni ngamafutha omnqumo imifino oyigezweyo futhi uyinqume ibe izingcezu ezincane, bese wengeza u-1-2 l wamathumba. I-colar nokusetshenziswa.
Información nutricional
Por porción
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Calorías | Carbohidratos | Proteínas | Grasas |
---|---|---|---|
613 | 107.8 | 22.2 | 12.6 |
Hay que quitar lo del caldo de pollo :)