Izithako (iinkonzo ezi-4 malunga.)

• Ikomityi e-1 / 190g yeQuinoa (Ihlanjwe kakuhle/imanziswe/ihluziwe)
• Iikomityi ezi-2 / inkonkxa e-1 (398ml) iimbotyi eziMnyama eziphekiweyo (zikhutshiwe/zihlanjululwe)
• Iicephe ezi-3 ze-Oli ye-Olive
• 1 + 1/2 indebe / 200g Itswele - linqunqwe
• 1 + 1/2 indebe / 200g ye-Pepper ebomvu yeBell - inqunyulwe ibe ngamaqhekeza amancinci
• 2 Icephe yeGarlic - inqunqwe kakuhle
• 1 + 1/2 indebe / 350ml iPasata / iTomato Puree / iiTamati eziXinisiweyo
• Itisipuni e-1 ye-Oregano eyomileyo
• Itipuni e-1 yeKumin egayiweyo
• 2 Icephe lePaprika (AYITSHAYWA)
• 1/2 Tsp Ground Black Pepper
• 1/4 icephe leCayenne Pepper okanye ukungcamla (ukhetho)
• 1 + 1/2 Iikomityi / 210g Iinkozo zombona eziQisiweyo (ungasebenzisa umbona omtsha)
• 1 + 1/4 indebe / 300ml Umhluzi wemifuno (iSodium ephantsi)
• Yongeza iTyuwa ekungcambeni (1 + 1/4 Tsp yeTyuwa ePinki yeHimalayan iyacetyiswa)

Hombisa:

• 1 ikomityi / 75g Green Itswele - inqunqwe
• 1/2 ukuya 3/4 indebe / 20 ukuya 30g Cilantro (amagqabi eCoriander) - inqunqwe
• Ikalika okanye ijusi yeLemon ukungcamla
• Ukuvuza kwe-olive extra virgin Olive oil

Indlela:

1. Yihlambe ngokucokisekileyo iquinoa de amanzi abaleke kwaye acwilise imizuzu engama-30. Khupha kwaye uyiyeke ihlale kwi-strainer.
Khupha iimbotyi ezimnyama eziphekiweyo kwaye uzivumele ukuba zihlale kwi-strainer.
2. Kwimbiza ebanzi, fudumeza ioyile yomnquma ngaphezulu kobushushu obuphakathi ukuya phakathi. Yongeza itswele, intsimbi ebomvu pepper, kunye netyuwa. Qhotsa de ube mdaka.
3. Yongeza ikonofile enqunqiweyo kwaye uqhotse imizuzu emi-1 ukuya kwemi-2 de ibe vumba. Emva koko, yongeza iziqholo: i-oregano, i-cumin yomhlaba, i-pepper emnyama, i-paprika, i-cayenne pepper. Qhotsa enye imizuzu emi-1 ukuya kwemi-2.
4. Yongeza i-passata/i-tomato puree kwaye upheke de ujiye, malunga nemizuzu emi-4.
5. Yongeza iquinoa ehlanjululweyo, iimbotyi ezimnyama eziphekiweyo, umbona okhenkcezisiweyo, ityuwa, kunye nomhluzi wemifuno. Xuba kakuhle uze ubilise
6. Gquma kwaye unciphise ubushushu bube sezantsi, upheke malunga nemizuzu eyi-15 okanye de i-quinoa ivuthwe (ingabi mushy).
7. Vula, uhombise ngetswele eliluhlaza, i-cilantro, ijusi yekalika, kunye neoyile yomnquma. Xuba ngobunono ukunqanda umgubo.
8. Ukukhonza kushushu. Le recipe ifanelekile kwisicwangciso sokutya kwaye ingagcinwa efrijini iintsuku ezi-3 ukuya kwezi-4.

Iingcebiso ezibalulekileyo:

• Sebenzisa imbiza ebanzi xa upheka.
• Hlamba iquinoa ngocoselelo ukususa ubukrakra.
• Ukufaka ityuwa kwitswele kunye neepepile kunceda ukukhulula ukufuma ukuze upheke ngokukhawuleza.