Ixesha lokulungiselela: i-20 mins Ixesha elipheleleyo: i-20 mins Ukukhonza: i-4 Imveliso: i-4 ye-servings ye-Sondlo yeProfayili: I-Dairy-Free Diabetes Efanelekileyo Ukukhulelwa kwe-Gluten-Free Healthy Hearty Healthy Nut-Free Soy-Free VegetarianTsibela kwiiNqaku zeSondlo Izithako
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1 icephe imbewu ikumin
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1 icephe iimbewu zemostade
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2 amacephe ioli yeoli kunye ne-2 tsp., yahlulwe
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1 icephe i-turmeric
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1 icephe umgubo wekhari
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¼ icephe ndatshaya ipaprika
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1 ipepile ye-orenji, icwecwe
Iivenkile zokutyela ezimbi ukuba usebenzele
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1 I-Anaheim chile pepper, imbewu isusiwe, igayiwe
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1 phakathi itswele, diced
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2 iicloves igalikhi, igayiwe
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1 ipinti iitumato cherry, isiqingatha
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1 (15 ounce) inkonkxa i-chickpeas ephantsi-sodium, ihlanjululwe
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½ icephe ityuwa
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1 indebe isipinatshi somntwana
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2 amacephe ijusi yelamuni
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4 amaqanda amakhulu
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2 amacephe i-cilantro entsha egayiweyo (ukhetho)
Izalathiso
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Imbewu ye-cumin ye-toast kunye nembewu ye-mustard kwi-skillet enkulu eyomileyo phezu kobushushu obuphakathi, ukugubha ngamanye amaxesha, de imbewu iqale ukugqabhuka kunye nokuphuma, malunga nemizuzu emi-5. Yongeza i-2 Tbsp. ioli yeoli, i-turmeric, i-curry powder, kunye ne-paprika; pheka, uvuselela rhoqo, imizuzwana engama-45.
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Yongeza i-bell pepper, i-chile pepper, itswele, igalikhi kunye neetumato; upheke de itswele translucent, malunga 5 imizuzu.
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Yongeza i-chickpeas kunye netyuwa; xhokonxa ukudibanisa. Pheka de iitumato zithambe, imizuzu emi-5 ukuya kwe-7. Yongeza isipinashi kunye nejisi lemon; ukupheka, ukuvuselela, de isipinatshi sibunile, malunga ne-1 ngomzuzu. Gubungela kwaye ususe ekushiseni.
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Fudumeza i-2 tsp eseleyo. i-oyile kwi-skillet ye-nonstick ephakathi kubushushu obuphakathi de kubengezela. Amaqanda amaqhekeza epanini; pheka kude kube mhlophe kubekwe kodwa izithungu zisabaleka, imizuzu emi-4 ukuya kwemi-5, okanye de kube yiminikelo efunwayo.
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Ukukhonza, yahlula umxube we-chickpea phakathi kwezitya ezi-4. Phezulu nganye ngeqanda; fafaza nge-cilantro, ukuba unqwenela.
