Izithako

• 1 Indebe / 200g yeLentile eziBrown (Ezimanzisiweyo/zihlanjululwe)
• 1 Indebe / 200g yeRayisi eBrown yeGrain ePhakathi (Emanzisiweyo/Ehlanjululweyo)
• li>3 Amacephe eOlive Olive
• 2 1/2 ikomityi / 350g Itswele - elinqunqiweyo
• 2 Amacephe / 25g Igalikhi - inqunyulwe kakuhle
• 1 icephe leTried Thyme
• 1 /li>
• 1 1/2 icephe leCoriander eGround
• 1 icephe leKumin eGround Cumin
• 1/4 icephe leCayenne Pepper (ukhetho)
• Ityuwa ukungcamla (Ndigalele i-1 1/4 ithisipuni epinki ye-Himalayan Ityuwa)
• 4 iikomityi / 900ml Umhluzi wemifuno / Isitokhwe
• 2 1/2 iikomityi / 590ml Amanzi
• 3 / 4 indebe / 175ml I-Pasata / I-Tomato Puree
• 500g / 2 ukuya ku-3 i-Zucchini - usike kwi-1/2 intshi amaqhekeza amakhulu
• 150g / 5 iikomityi Isipinatshi - esinqunyiwe
• li>Ijusi yelamuni ukungcamla (ndifake 1/2 icephe)
• 1/2 ikomityi / 20g Parsley - inqunqwe kakuhle
• Ipepile eGround Black ukunambitha (ndigalele 1/2 teaspoon )
• Ukuvuza kweoli yeoli (ndongeze i-1 tbsp yeoli ye-olive epholileyo)

Indlela

1. Gcina i-brown iilentile emanzini ubuncinane iiyure ezisi-8 ukuya kwezili-10 okanye ubusuku bonke. Gxuma irayisi emdaka ephakathi kwengqolowa malunga neyure enye ngaphambi kokupheka, ukuba ixesha liyavuma (ukhetho). Xa sele imanzisiwe, yipha irayisi kunye neelentile zihlanjwe ngokukhawuleza kwaye uzivumele ukuba zikhuphe amanzi amaninzi.
2. Kwimbiza eshushu, galela i-olive oil, itswele, ne-1/4 tsp yetyuwa. Fry kubushushu obuphakathi de i-anyanisi ibe bomvu. Ukongeza ityuwa kwi-anyanisi ikhupha ukufuma kwayo, ukuyinceda ukuba ipheke ngokukhawuleza, ngoko ungalitsibi eli nyathelo.
3. Yongeza igalikhi egayiweyo kwi-anyanisi kwaye gazinga malunga nemizuzu emi-2 okanye ide ibe nevumba elimnandi. Yongeza i-thyme, i-coriander egayiweyo, i-cumin, i-cayenne pepper, kwaye uqhotse kwi-low-low-low-low malunga nemizuzwana engama-30.
4. Galela irayisi emdaka, ihluziwe kwaye ihlanjululwe, i-brown lentils, ityuwa, umhluzi wemifuno. , kunye namanzi. Xuba kakuhle kwaye wandise ubushushu ukuze ubilise ngamandla. Xa sele ubilebile, nciphisa ubushushu bube bude buphakathi, bugqume, kwaye upheke malunga nemizuzu engamashumi amathathu okanye de kuvuthwe irayisi emdaka kunye nelentile, uqinisekise ukuba azivuthwa kakhulu.
5. Yakube ivuthiwe irayisi nelentile. , yongeza i-passata / i-tomato puree, i-zucchini, kwaye udibanise kakuhle. Yandisa ubushushu obuphakathi-phezulu kwaye uzise kwi-thumba. Xa sele ibile yehlisa ubushushu ubushushu buphakathi kwaye upheke ugqume into engange 5 minutes de ithambe izucchini.
6. Yityhile imbiza uze ugalele ispinach esinqunqiweyo. Pheka malunga nemizuzu emi-2 ukuze uwine isipinatshi. Vala ubushushu kwaye uyihlobise nge-parsley, i-pepper emnyama, ijusi yelamuni, kwaye ugalele ioli yeoli. Xuba kakuhle kwaye uphake shushu.
7. Le resiphi yembiza yerayisi kunye nelentile ifanelekile xa ulungiselela ukutya kwaye igcina kakuhle efrijini kangangeentsuku ezi-3 ukuya kwezi-4 kwisingxobo esingangeni moya.

Amacebiso aBalulekileyo

• Le resiphi yeyokutya okuphakathi kwerayisi emdaka. Lungisa ixesha lokupheka xa usebenzisa irayisi emdaka ngenkozo ende njengoko ikhawuleza ukupheka.
• Ityuwa egalelwe itswele iya kulinceda ukuba lipheke ngokukhawuleza, ngoko ke ungalitsibi elo nyathelo.
• Ukuba itswele ligalelwe ityuwa. isityu singqindilili kakhulu, galela amanzi abilayo ukuze sinciphise endaweni yamanzi abandayo.
• Ixesha lokupheka linokwahluka ngokohlobo lwembiza, isitovu, kunye nokutsha kwezithako; sebenzisa isigwebo ukulungelelanisa ngokufanelekileyo.