Isobho se-green lentil Isikhathi sesifikile sesobho, ngoba akukho lutho olwenza lube lukhuni futhi luphuze, njengesitsha sesobho esishisayo esisha. Futhi uma sikhuluma ngesobho se-lens nge isipinashi, khona-ke futhi kunondla umzimba ngokunambitheka okucebile kanye namavithamini amaningi. Izinhlobo ezintathu zamalenti (okubomvu, okwesibhakabhaka nokuphuzi) zisetshenziselwa iresiphi yesobho, kodwa lokhu akuyona isimo esidingekayo, ungasebenzisa uhlobo olulodwa olutholakala. I-lentil idume ngokuqukethwe kwayo phezulu kwe-iron, amaprotheni, i-folic acid nezinye izakhi. Ngokuqondene nesipinashi, umnikazi wokurekhoda wokuqukethwe kwamaprotheni, ngisho kuqhathaniswa nenyama namaqanda. Qaphela impilo - zinike wena nabathandekayo bakho umoya wezinto ezibalulekile kanye neholidi lokunambitheka emikhiqizweni elula.
Izithako:- Ama-lentils aphuzi 80 g
- I-lentile eluhlaza 80 g
- I-Lentil ebomvu 80 g
- Isipinashi esisha 100 g
- I-anyanisi eluhlaza 20 g
- Isilimo esidliwayo esinamagatsha anamanzi sisusa 20 g
- I-dill entsha 1 ibhola
- I-Parsley fresh 1 bunch
- I-Carrot 1 pc.
- Isinaphi embewu 7 g
- Ingxube ye-Hop-Snel 15 g
- Ushukela 5 g
- Usawoti 10 g
- Amafutha ancibilika 50 g
- Ukhilimu omuncu 100 g
- I-Whey 200 ml
- Amanzi 2.5 l
- Isinyathelo 1 Ukwenza isobho uzodinga i-lentils, noma yikuphi amafutha emifino (ngisebenzisa ubhaka), amasondo, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, imifino, usawoti, ushukela, amanzi nezinongo.
- Isinyathelo 2 Ama-lentile ahlanzwa, athululelwa epanini, athululela amanzi futhi aphekwe phezu komlilo ophakathi kuze kufike isigamu-silungele cishe imizuzu engu-15.
- Isinyathelo 3 Okwamanje, peel futhi usike izaqathe zibe cubes.
- Isinyathelo 4 Hlanganisa isilimo esidliwayo esinamagatsha anamanzi futhi uthathe ama-cubes.
- Isinyathelo 5 Sika imifino: isipinashi, i-parsley, i-dill kanye no-anyanisi oluhlaza.
- Isinyathelo 6 Hlanganisa amafutha epanini lokuthosa, engeza imbewu yesardada nesembozo. Ngemva kwesikhashana uzothuthuka bese egoqa esihlalweni. Ngalesi sikhathi esifanayo, kubalulekile ukubeka eceleni i-pan yokudoba bese ulinda kuze kube yilapho isinaphi siyeka ukuqhuma. Inikeza isidlo ukunambitheka okunamandla konty.
- Isinyathelo 7 Bese wengeza izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye nama-hops-suneli. Fry kuze kube nsundu yegolide.
- Isinyathelo 8 Ukuqhakaza isilimo esidliwayo esinamagatsha anamanzi kanye neziqathe kunezela epanini. Bese wengeza i-whey uphinde upheke ngomlilo ophuthumayo cishe imizuzu engu-10.
- Isinyathelo 9 Usawoti, engeza ushukela ukunambitha, ukulinganisela ukunambitheka okumuncu kwe-whey, engeza imifino uhlanganise.
- Isinyathelo 10 Simboza futhi uqhubeke imizuzu engu-5. Khonza ngekhilimu omuncu namacroutons.