Izithako Zeresiphi Ye-Chickpea Quinoa

• 1 inkomishi / 190g i-quinoa (ecwiliswe cishe imizuzu engama-30)
• 2 izinkomishi / 1 ikani (398ml ithini) amachickpeas aphekiwe (i-sodium ephansi)
• 3 Tbsp Amafutha e-Olive
• 1+1/2 inkomishi / 200g U-anyanisi
• 1+1/2 Isipuni sikagalikhi - oqotshwe kahle (ama-clove kagalikhi angu-4 kuya kwangu-5)
• 1/2 Isipuni Ujinja - oqotshwe kahle (1/2 intshi yesikhumba sejinja ehlutshiwe)
• 1/2 Tsp Turmeric
• 1/2 Tsp Ground Cumin
• 1/2 Tsp Ground Coriander
• 1/2 Tsp Garam Masala
• 1/4 Tsp Cayenne Pepper (Uma uthanda)
• Usawoti ozonambitha (Ngingeze ithisipuni elingu-1 likasawoti we-Himalayan opinki othambile kunosawoti ojwayelekile)
• 1 inkomishi / 150g Izaqathi - usike uJulienne
• 1/2 indebe / 75g I-Edamame Eqandisiwe (kuyakhetheka)
• 1 +1/2 inkomishi / 350ml Umhluzi Wemifino (Isodium Ephansi)

Gcoba:

• 1/3 inkomishi / 60g Omisiwe EGOLIDE - oqoshiwe
• 1/2 kuya ku-3/4 inkomishi / 30 kuya ku-45g U-anyanisi Oluhlaza - oqoshiwe
• 1/2 inkomishi / 15g I-Cilantro NOMA I-Parsley - eqoshiwe
• 1 kuya ku-1+1/2 Isipuni sejusi kalamula NOMA UKUNAMTHA
• Ukuchithiza Kwamafutha E-Olive (Uma uthanda)

Indlela

1. Geza kahle i-quinoa kuze kube yilapho amanzi ephela. Gcoba emanzini cishe imizuzu engama-30. Khipha amanzi bese uwayeka ahlale esisefweni.
2. Khipha izinkomishi ezi-2 zikaphizi ophekiwe noma ikani eli-1 bese ulivumela ukuthi lihlale esisefweni ukuze likhiphe noma yimaphi amanzi amaningi.
3. Shisisa ipani, engeza amafutha omnqumo, u-anyanisi, kanye ne-1/4 ithisipuni kasawoti. Thosa u-anyanisi ekushiseni okuphakathi kuze kube yilapho uqala ukuba nsundu.
4. Uma u-anyanisi usuqala ukuba nsundu, engeza u-garlic kanye nejinja. Fry cishe iminithi elingu-1 noma kuze kube yiphunga elimnandi.
5. Yehlisa ukushisa kube phansi bese wengeza izinongo: I-Turmeric, I-Ground Cumin, I-Ground Coriander, i-Garam Masala, ne-Cayenne Pepper. Xuba kahle cishe imizuzwana emi-5 kuya kweyi-10.
6. Faka iquinoa ecwilisiwe futhi ehlungiwe, izaqathe, usawoti, nomhluzi wemifino epanini. Fafaza i-edamame eqandisiwe ngaphezulu, umboze ipani, bese upheka emlilweni omncane imizuzu engaba ngu-15-20 noma kuze kube yilapho i-quinoa isivuthiwe.
7. Uma i-quinoa isivuthiwe, vula ipani bese uvala ukushisa. Engeza ama-chickpeas, omisiwe omisiwe, u-anyanisi oluhlaza, i-cilantro, nejusi kalamula. Thela amafutha e-olive bese uhlola isinongo.

Amathiphu Abalulekile

• Geza kahle i-quinoa ukuze ususe ukungcola nokubaba.
• Ukufaka usawoti ku-anyanisi kuyisiza ukuthi upheke ngokushesha.
• Yehlisa ukushisa ngaphambi kokwengeza izinongo ukuvikela ukusha.
• Isikhathi sokupheka singahluka, lungisa njengoba kudingeka.
• Sika kahle ama-raisin ukuze afakwe kangcono esitsheni.