I-Morgh-e Torsh (Isityu senkukhu esinezityalo eziluhlaza kunye neCitrus)

Isityu senkuku esinezityalo eziluhlaza kunye neCitrus (Morgh-e Torsh)

Ifoto: Eric Wolfinger

Ixesha lokulungiselela: 1 hr 30 mins Ixesha lilonke: 1 hr 30 mins Ukukhonza: 6 Isivuno: 6 servings Iprofayili yeSondlo: I-Dairy-Free Gluten-Free Ukuguga okunempilo Ukukhuselwa okunempilo Ukukhulelwa Okuphezulu-Iprotheyini ePhantsi Eyongeziweyo ISugars-Calorie Low-Calorie Nut-Free Soy- MahalaTsibela kwiiNqaku zeSondlo

Izithako

3 iikomityi amanzi
½ indebe i-yellow split peas, ihlanjululwe
1 ½ amacephe ipepile yomhlaba, yahlulwe
1¼ amacephe ityuwa, yahlulwe
1 icephe i-turmeric yomhlaba
6 ithambo-emathangeni enkukhu, ulusu lususiwe
¼ indebe ioli yomnquma eyongeziweyo
1 enkulu itswele, diced
3 iikomityi i-cilantro entsha egayiweyo
2 iikomityi ipakishwe iparsley entsha
3 iicloves igalikhi
8 iikomityi isipinatshi, sinqunyulwe
2 amacephe i-mint eyomileyo
Ijusi ye-orenji e-1, iilamuni ezi-2 kunye ne-lime ezi-2
2 amaqanda amakhulu

Izalathiso

Hlanganisa amanzi kunye nee-peas eziqhekezayo kwisitya esiphakathi; yizisa kwithumba phezu kobushushu obukhulu. Nciphisa ubushushu ukuze uhlale ubila kwaye upheke kude kube lula, imizuzu engama-30 ukuya kwengama-40. Gxotha kwi-colander phezu kwesitya, ugcine amanzi okupheka.
Okwangoku, hlanganisa i-teaspoon 1 nganye ipepile kunye netyuwa kunye ne-turmeric kwisitya esincinci. Fafaza macala omabini enkukhu kunye nomxube we-spice. Fudumeza ioli kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza inkukhu kwaye upheke, ujike kube kanye, kude kube mdaka, imizuzu eyi-10 ukuya kwe-12 iyonke. Ukutshintshela kwipleyiti. Ukunciphisa ukushisa phakathi kwaye ungeze i-anyanisi; upheke, uvuselela ngamaxesha, de ithambe kakhulu kwaye igolide, 10 ukuba 15 imizuzu.
Hlanganisa i-cilantro, i-parsley, i-garlic kunye ne-3 tablespoons yee-peas eziqhekezayo kwiprosesa yokutya. Inkqubo ide igudiswe kakhulu, ucofe amacala njengoko kufuneka.
Yongeza isipinashi kunye ne-mint kwi-skillet; pheka, uvuselela ngamaxesha athile, de isipinatshi sibune ngokupheleleyo, imizuzu emi-3 ukuya kwemi-5. Yongeza i-liquid yokupheka egciniweyo kwaye upheke, ukhuphe nayiphi na i-browned bits, ngomzuzu we-1. Gxuma umxube we-cilantro kunye nee-ertyisi eziseleyo, i-1/2 ye-teaspoon ye-pepper kunye ne-1/4 yetisipuni yetyuwa. Faka inkukhu kwi-sauce kwaye uyizise kwi-thumba phezu kobushushu obuphakathi. Ukunciphisa ubushushu obuphantsi, gubungela kwaye udibanise imizuzu engama-30.
Dlulisa inkukhu kwisitya. Yongeza i-orange, i-lemon kunye nejusi ye-lime kwi-sauce. Whisk amaqanda kwisitya esiphakathi. Yongeza i-1 ikomityi yesosi kumaqanda kwaye uxube de udityaniswe kakuhle. Buyisela umxube weqanda epanini kwaye upheke, uvuselele ngamanye amaxesha, de ube bunzima kakhulu, imizuzu emi-5 ukuya kwe-10. Buyisela inkukhu epanini kwaye upheke de kushushu, malunga nemizuzu emi-5 ngaphezulu.