Izithako (4 amaseva cishe.)

• Indebe engu-1 / 190g i-quinoa (Igezwe kahle/icwiliswe/ihlungiwe)
• 2 izinkomishi / ikani eli-1 (398ml) Ubhontshisi Omnyama Ophekiwe (okhishiwe/ohlanziwe)
• 3 wezipuni Amafutha E-Olive
• 1 + 1/2 indebe / 200g U-anyanisi - oqoshiwe
• 1 + 1/2 indebe / 200g I-Red Bell Pepper - eqoshwe izingcezu ezincane
• 2 Izipuni zikagalikhi - oqotshwe kahle
• 1 + 1/2 indebe / 350ml Passata / Tomato Puree / Utamatisi Ohlutshiwe
• Isipuni esingu-1 I-Oregano Eyomile
• Isipuni esingu-1 se-Ground Cumin
• 2 wezipuni ze-Paprika (AKUTSHUYIWE)
• 1/2 Tsp Ground Pepper Emnyama
• 1/4 Isipuni se-Cayenne Pepper noma ukunambitha (uma uthanda)
• 1 + 1/2 izinkomishi / 210g Izikhwebu Zombila Eqandisiwe (ungasebenzisa ummbila omusha)
• 1 + 1/4 indebe / 300ml Umhluzi Wemifino (Isodium Ephansi)
• Engeza Usawoti Ekunambitheni (Kunconywa i-1 + 1/4 Tsp Yosawoti E-Pink Himalayan)

Gcoba:

• 1 inkomishi / 75g U-anyanisi Oluhlaza - oqoshiwe
• 1/2 kuya ku-3/4 inkomishi / 20 kuya ku-30g Cilantro (amaqabunga e-Coriander) - oqoshiwe
• Ijusi kalamula noma kalamula
• Ukuthela amafutha e-Olive e-extra virgin

Indlela:

1. Geza kahle i-quinoa kuze kube yilapho amanzi ehla futhi cwilisa imizuzu engama-30. Khipha bese uliyeka lihlale esisefweni.
2. Khipha ubhontshisi omnyama ophekiwe bese ubavumela ukuthi bahlale esisefweni.
3. Ebhodweni elibanzi, shisisa amafutha e-olive ngokushisa okuphakathi nendawo kuya kwamaphakathi. Engeza u-anyanisi, i-red bell pepper, nosawoti. Fry kuze kube nsundu.
4. Faka u-garlic oqoshiwe bese uthosa imizuzu engu-1 ukuya kwemi-2 kuze kube yiphunga elimnandi. Bese, engeza izinongo: i-oregano, i-cumin yomhlabathi, i-pepper emnyama, i-paprika, i-cayenne pepper. Fry omunye umzuzu owodwa kuya kwemi-2.
5. Faka i-passata/tomato puree bese upheka kuze kube ukuqina, cishe imizuzu emi-4.
6. Faka iquinoa ehlanjululwe, ubhontshisi omnyama ophekiwe, ummbila oqandisiwe, usawoti, nomhluzi wemifino. Govuza kahle bese ubilise.
7. Mboza futhi unciphise ukushisa kube phansi, upheke cishe imizuzu eyi-15 noma kuze kube yilapho i-quinoa isivuthiwe (hhayi i-mushy).
8. Vula, uhlobise ngo-anyanisi oluhlaza, i-cilantro, ijusi ye-lime, namafutha omnqumo. Hlanganisa ngobumnene ukuze ugweme u-mushiness.
9. Uphake kushisa. Le recipe ilungele ukuhlela ukudla futhi ingagcinwa esiqandisini izinsuku ezi-3 kuya kwezi-4.

Amathiphu Abalulekile:

• Sebenzisa ibhodwe elibanzi ukupheka.
• Geza i-quinoa kahle ukuze ususe ukubaba.
• Ukufaka usawoti ku-anyanisi nopelepele kusiza ukukhulula umswakamo ukuze upheke ngokushesha.