IZIBALO IRISI YESIPINACH ESILICHI ERyisi:

I-Spinach Puree: (Oku kwenza i-1+3/4 yekomityi yepuree epheleleyo)
125g / 4 iikomityi zamagqabi wesipinatshi
25g / 1/2 ikomityi Cilantro / Coriander amagqabi kunye neziqu
1 ikomityi / 250ml Amanzi

Ezinye Izithako:
1 ikomityi / 200g White Basmati Rice (ihlanjululwe kakuhle kwaye ifakwe imizuzu engama-30)
br>Amacephe ama-3 eOyile yokupheka
200g / 1+1/2 ikomityi yetswele - inqunyulwe
2+1/2 icephe / 30g igalikhi - inqunyulwe kakuhle
icephe eli-1 / 10g yejinja - inqunyulwe kancinane
1 /2 iTeaspoon yeTurmeric
1/4 ukuya 1/2 icephe leCayenne Pepper okanye ukungcamla
1/2 icephe leGaram Masala
150g / 1 indebe yomnqatha - inqunyulwe kwi-1/4 X 1/4 intshi iityhubhu ezincinci
100g / 3/4 iKomityi yeembotyi eziluhlaza - zinqunqwe 1/2 intshi ubukhulu
70g / 1/2 iKomityi yombona engumkhenkce
70g / 1/2 indebe yeertyisi eziNgqunyiweyo - inqunyulwe encinci
Ityuwa ukungcamla (ndifake iyonke 1+1/2 icephe letyuwa epinki yeHimalayan)
1/3 ikomityi / 80ml Amanzi (👉 Ubuninzi bamanzi bunokwahluka ngokuxhomekeke kumgangatho werayisi & nemifuno)
Ijusi yeLamuni ukuze incasa (Ndigalele icephe lejusi yelamuni ndiyayithanda kancinane emuncu KODWA WENZA WENA)
1/2 icephe letisipuni lePepper emnyama eGround okanye ukungcamla
Ukuvuza kweOli yeOlive (ndidibanise 1 itispuni le-organic oyile ye-Olive ecinezelweyo)

INDLELA:

Hlamba irayisi ye-basmati amaxesha ambalwa de amanzi aphume ngokucacileyo ukuze asuse nakuphi na ukungcola. Oku kuya kunika incasa engcono/ecocekileyo kwirayisi. Emva koko cwina imizuzu engama-30. Emva kokuba ifakwe irayisi kwaye uyishiye ukuba ihlale kwi-strainer ukuze ikhuphe amanzi angaphezulu, de ilungele ukusetyenziswa. Hlanganisa i-cilantro / i-coriander, amagqabi esipinatshi, amanzi kwi-puree. Zibekele ixesha elizayo.✅ 👉 SEBENZISA I-PAN EBANZI UKUZE UPHEKE ESI ITYALO. Kwipani evuthayo, yongeza ioli yokupheka, i-anyanisi, i-1/4 yetisipuni yetyuwa kwaye uqhotse kubushushu obuphakathi kwimizuzu emi-5 ukuya kwe-6 okanye de I-anyanisi ZIBUGOLIDE. Ukongeza ityuwa kwitswele kuya kukhulula ukufuma kwayo kwaye kuyincede ukuba ipheke ngokukhawuleza, ke nceda ungayitsiki. Yongeza i-garlic eqoshiwe, i-ginger kunye nefry kwi-medium-low-low heat malunga nemizuzu emi-2. Yongeza i-turmeric, i-cayenne pepper, i-garam masala kunye nefry imizuzwana embalwa. Yongeza ubhontshisi oluhlaza oqoshiwe, izaqathe kunye nefry kubushushu obuphakathi malunga nemizuzu emi-2 ukuya kwe-3. Emva koko galela umbona okhenkcezileyo, ii-ertyisi eziluhlaza, iitumato kunye netyuwa ukungcamla. Emva kokuba irayisi iphekiwe, yityhile ipani. Cima ubushushu. Yongeza ijusi yelamuni, i-1/2 ithisipuni yepepile emnyama egayiweyo kwaye uyixube NGOKUBULULEKO ukunqanda iinkozo zerayisi ukuba zingaphuki. UNGAYIHLANGA KAKHULU IRISI NGOKUBA IYAKUJULA I-MUSHY. Gubungela isiciko kwaye uvumele ukuba uphumle imizuzu emi-5 kwisitofu - ngaphambi kokukhonza. Khonza kushushu ngecala lakho olithandayo leprotheyini. Oku kwenza ii-3 SERVINGS.