• 2 wa tikhapu / 1 wa xigwitsirisi (540ml can) Ti Chickpeas leti swekiweke - leti humesiweke mati ti tlhela ti hlantswiwa
• 100g / 1 wa khapu Tikharoti - Julienne cut
• (I swa nkoka leswaku ti carrots ti swi tsemiwile hi ndlela yo olova leswaku swi ta sweka hi nkarhi wun’we na anyanisi)
• 250g / 2 wa khapu yo hlengeleta Anyanisi yo Tshwuka - leyi tsemiweke hi ndlela yo olova
• 200g / 1 wa khapu yo hlengeleta Matamatisi lama vupfeke - lama tsemiweke
• li>
• 35g / 1 Jalapeno KUMBE Tichili ta rihlaza ku ya hi nantswo - leti tsemiweke
• 2 Xipunu xa Garlic - lexi tsemiweke kahle
• 2+1/2 Xipunu xa Matamatisi ya Paste
• 1/2 Xipunu xa Cumin leyi Gayiweke
• 1/2 Xipunu xa Coriander leyi Gayiweke
• 1 Xipunu xa Paprika (A YI TSWI)
• Munyu hi ku ya hi nantswo ( ndzi engeterile ntsengo wa 1 +1/4 Xipunu xa munyu wa pink wa Himalaya)
• 3 Xipunu xa Mafurha ya Mutlhwari

Tsema anyanisi hi ndlela yo olova ivi u tsema tikharoti hi julienne. I SWA NKOKA SWINENE LESWAKU TI CARROTS TI TSUNDZUXIWA HI SWINENE LESWAKU TITA KOTA KU BAKA / SWIVAKA HI NKARHI WU FANA NA TI ONION. Tsema jalapeno kumbe green chilis na garlic. Yi veke etlhelo. Sweswi humesa 2 wa ti cups ta ti chickpeas leti swekiweke ekaya kumbe 1 can ya ti chickpeas leti swekiweke kutani u ti hlamba.

PRE-HEAT THE OVEN TO 400 F.

Eka pani ro baka ra 10.5 X 7.5 inches chela ti chickpeas leti swekiweke, ti carrots leti tsemiweke, anyanisi, matamatisi, jalapeno, garlic, paste ya matamatisi, swinun’hweriso (cumin leyi gayeriweke, coriander, paprika) na munyu. Hlanganisa kahle hi mavoko lawa ya tengeke, leswaku yin’wana na yin’wana ya miroho na ti chickpeas yi pfanganisiwa na swipayisisi na paste ya matamatisi.

Tsakisa xiphemu xa rectangular xa phepha ra parchment leswaku rita olova naswona swi olova ku funengeta pani. Pfuxeta ku susa mati lawa ya tlulaka mpimo. Funengeta pani hi phepha ra parchment leri tsakamaka tani hileswi swikombisiweke eka video.

Kutani Baka eka oven leyi hisiweke khale eka 400F kuringana kwalomu ka 35 wa timinete kumbe kufikela loko ti carrots na anyanisi swi olova naswona swi swekiwa. Susa eka oven kutani u susa phepha ra parchment. Baka unga funengetiwanga kuringana kwalomu ka 8 kuya eka 10 wa timinete tin’wana kuva u susa mati lawa yanga hundza. Swi ndzi tekele 10 minutes eka oven ya mina.

✅ 👉 OVEN YIN'WANI NA YIN'WANI YA HAMBANI SO LULAMISA NKARHI WA KU BAKING KU YA HI OVEN YA WENA.

Susa pani e oven u veka ehenhla ka a rack ya waya. Yi pfumelele yi hola nyana. Lexi i swakudya leswi nga ni swilo swo tala swinene. U nga yi phamela na couscous kumbe rhayisi. Endla greek pita pocket sandwich kutani u yi phamela xikan’we na whole wheat roti kumbe pita.

Recipe leyi yi lulamerile eka meal planning / meal prep naswona yinga hlayisiwa efrijini eka xigwitsirisi lexinga ngheniwiki hi moya kuringana 3 wa masiku .

• TI CARROTS LETI TSANDZEKIWEKE HI NKOKA
• NKARHI WO BAKELA YI NGA HA HAMBANA NA OVEN YIN’WANI NA YIN’WANI
• RECIPE YI HLAYISEKILE HI FRIGERATOR KU FIKA 3 MASIKU