Ixesha lokuLungiselela: Imizuzu eyi-15 Ixesha elongezelelweyo: Iiyure ze-4 Ixesha elipheleleyo: Iiyure ze-4 15 imizuzu Ukukhonza: I-8 Imveliso: i-8 i-servings yeSondlo: I-Low-Calorie Low Fat High High Fiber Dairy-Free Egg Free Gluten-Free Nut-Free Soy-Free Healthy Aging Ukugonywa okunempiloTsibela kwiiNqaku zeSondlo Izithako
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1 (15 ounce) inkonkxa iimbotyi ezimnyama, zihlanjululwe kwaye zikhutshwe
uyitya njani burrata
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1 (15 ounce) inkonkxa iimbotyi zezintso ezimnyama ezibomvu, zihlanjululwe kwaye zikhutshwe
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1 (15 ounce) inkonkxa iimbotyi ze-garbanzo, zihlanjululwe kwaye zikhutshwe
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2 enkulu i-anyanisi, inqunyulwe
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1 enkulu i-pepper ebomvu ebomvu, inqunyulwe
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1 enkulu ipepile elimnandi eliluhlaza, linqunqwe
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3 amacephe umgubo wetshili
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2 amacephe ikonofile egayiweyo ebhotileni (ii-cloves ezili-12)
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1 enkonkxiweyo chipotle chile pepper in adobo sauce, zinqunqwe kakuhle
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1 icephe ikumin yomhlaba
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¼ icephe ityuwa
zokupheka kwenkukhu okuthosiweyo kentucky
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2 (14.5 ounce) iinkonkxa iitumato ezigayiweyo ezingafakwanga tyuwa, zingagalelwanga
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1 (14 ounce) inkonkxa umhluzi wenkukhu oncitshisiweyo-sodium
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¼ indebe waqhawula i-cilantro entsha
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4 iikomityi Irayisi ephekiweyo emhlophe okanye emdaka
Izalathiso
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Kwi-4 ukuya kwi-5-quart ye-cooker ecothayo, hlanganisa iimbotyi ezimnyama, iimbotyi zezintso, iimbotyi zegarbanzo, itswele, ipepile ebomvu neluhlaza, umgubo wetshili, igalikhi, ipepile yechipotle, ikumin, kunye netyuwa. Yongeza utamatisi kunye nomhluzi.
Inyaniso malunga nesiraphu yengqolowa ephezulu ye-fructose
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Gubungela kwaye upheke kwi-low-heat setting kwi-8 kwiiyure ze-10 okanye kwi-high-heat setting kwi-4 ukuya kwii-5 iiyure. Gxuma kwi-cilantro. Ukuba unqwenela, sebenzisa umxube wembotyi kunye nerayisi. Yenza i-8 (1 1/4-indebe) iiservings.
Iingcebiso
Ingcebiso: Ukucoca ngokulula: Qwalasela isipheki sakho esicothayo ngelayini yokupheka ecothayo. Yongeza izithako njengoko kuchaziwe kwiresiphi. Emva kokuba isitya sakho sigqibile ukupheka, cima ukutya kwi-cooker yakho ecothayo kwaye ulahle ngokulula i-liner. Musa ukuphakamisa okanye ukuthutha iline elahlayo enokutya ngaphakathi.
