Masamba a Locro Recipe 

El Masamba Locro Ili ndi zofananira za pre-Columbian. Mawu "Loko" amachokera Quechua ndipo akuti ndi mbale ya milungu yomwe yatha kufalikira kudera lonse la Andes ku South America. Dziko lirilonse liri ndi kusiyana kwake ponena za zowonjezera zowonjezera, koma nthawi zonse amafuna kusunga maziko awo obiriwira ndi kukoma kwa masamba awo.

Ndiponso, a malo Zopangidwa ndi zamasamba Ndi mbale yachikale yochokera ku Peru. yomwe ili ndi zonona msuzi wopangidwa ndi mbatata ndi dzunguKuphatikiza apo, ndizofanana ndi mapiri a Peruvia komanso otchuka kwambiri kumpoto kwa dziko komwe amadziwika kuti "Locro Arequipeño".

Masiku ano, ku Peru, makamaka kudera la Sierra, Locro de Verduras ndi supu yosapeŵeka pazakudya zabanja, kusunga mwambo woudya ngati chakudya chokoma kapena musanalume, kutentha kwambiri komanso kukhudza korianda kuti muwonjezere kukoma kwake.  

Masamba a Locro Recipe   

Zosakaniza

• 7 sing'anga mbatata kusema mabwalo
• 2 adyo cloves, odulidwa bwino
• 2 tbsp. chitowe
• 2 tbsp. pansi achiote
• 2 tbsp. mafuta a masamba
• ½ chikho cha nandolo yophika
• 1 chimanga chophwanyika
• ¼ kilo ya nyemba zobiriwira
• ½ chikho akanadulidwa anyezi
• ½ chikho akanadulidwa karoti
• ½ chikho chodulidwa Swiss chard
• ½ chikho chodulidwa broccoli
• 1 ndi ½ chikho cha mkaka
• ½ chikho cha Creole tchizi
• 2 makapu a dzungu lodulidwa
• Makapu a 7 amadzi

Zida kapena ziwiya

• Frying pan
• Mphika wophika
• Knife
• Gulu lodula
• Supuni

Kukonzekera

1. Mu mphika, yambani ndikukazinga anyezi ndi mafuta. Kenako, anyezi akakhala agolide, onjezani mbatata ndikuyambitsanso pang'onopang'ono.
2. Phimbani zosakaniza ndi madzi ndikuwonjezera chitowe, adyo, mchere ndi tiyeni tiphike kwa mphindi 20.
3. Tsopano, onjezerani nandolo, karoti, nyemba zazikulu, chimanga, dzungu ndi achiote. Onetsetsani mwamphamvu ndikuphika zonse kwa mphindi 20.
4. Nthawi ikatha, phatikizani mkaka, broccoli ndi chard finely kusema n'kupanga.
5. Kutha, phatikizani zidutswa za tchizi. Yang'anani mcherewo ndipo ngati ulibe, onjezerani uzitsine malinga ndi kukoma kwanu.
6. Kutumikira otentha mu mbale yakuya, kotero kuti masamba okwanira alowe. Kokongoletsa ndi cilantro wodulidwa ndikusangalala.

Malangizo ndi malingaliro

• onetsetsani kugula masamba atsopano, izi zidzapangitsa kukonzekera kukhala kosavuta, kowoneka bwino komanso kokongola.
• Sambani masamba aliwonse ndi madzi ambiri, popeza zonyansa za chilengedwe zimatha kukhala pazigoba kapena masamba awo.
• Kuwaza masamba onse pasadakhale, kotero simuli otanganidwa ndi zokhwasula-khwasula pa mphindi yomaliza.
• Mutha kusintha mafutawo batala kapena mafuta anyama, chotsiriziracho chidzapereka kukoma kokoma kwambiri kwa nkhumba.
• Ngati muli pazakudya mutha kuwonjezera zidutswa za tchizi wowala o wopanda mchere, kuti zisakhudze momwe mumadyera.
• Kuperekeza mbale ndi nthochi kapena chinangwa. Mukhozanso kupanga zina mpunga wowonjezera kapena pasitala kusakaniza ndi supu kapena kungodya ndi mkate wokhala ndi ngodya zitatu, mkate wa ku France kapena soda.

Kodi zakudya zamtundu uliwonse zimathandizira bwanji?

Ngati mukuganiza kuti ndi chiyani chopereka kapena mtengo wazakudya za chinthu chilichonse Masamba Locro? Tikuwonetsani nthawi yomweyo:

Pa 100 ml iliyonse ya mkaka:

• Kalori134 kcal.  
• Vitamini Cku: 1.9g
• Chuma: 0,2 gr
• Vitamini B: 0,7 gr

Pa 100 g iliyonse ya tchizi:

• Manambala: 402 kcal.
• Cholesterolku: 105g
• Zakudya zomanga thupiku: 13g

Pa 80 g iliyonse ya karoti:

• Mphamvuku: 35g
• Shugaku: 0.8g
• Mafuta onseku: 0.2g

Pa magalamu 100 aliwonse a Chili:

• Mafuta onseku: 0.6g
• Sodium: 9 mg
• Potaziyamu: 322 mg
• Vitamini B6ku: 0.5g

Pa magalamu 100 aliwonse anyezi:

• Kaloriku: 40g
• Zakudya zomanga thupiku: 9g
• Calcio: 23 mg
• mankhwala enaake aku: 10g

Kwa supuni ya mafuta:  

• Kalori2000 kcal
• Mafuta: 22%
• Mafuta okhuta: 10%
• Vitamini C: 26%
• Calcio: 34%

Pa 10 g iliyonse ya cilantro:

• Mafuta: 17%
• Zakudya zomanga thupi: 53%
• Mapuloteni: 31%

Kwa 1 chikho cha mbatata:

• Kalori167 kcal.
• Mapuloteniku: 0.8g
• Mafuta onseku: 0.2g

Pa 1 unit ya Chimanga:

• Kalori125 kcal.
• Zakudya zomanga thupiku: 100g
• Shugaku: 19g

Kwa broccoli:

Broccoli ndi chakudya otsika mafuta ndi zopatsa mphamvu zomwe zimadziwika chifukwa cha kuchuluka kwake kwa mavitamini, calcium ndi mapuloteni. Zimalimbikitsidwanso kuti mukhale ndi zakudya zabwino komanso zopatsa thanzi.

Za Chard:  

Kwa gawo limodzi, ndiye kuti, chikho cha Swiss chard, tili nacho mavitamini ndi mchere wambiri. Nthawi zambiri amadyedwa yophikidwa, yokongoletsedwa kapena ngati kutsagana ndi nyama, nsomba, ndi zina. Kukoma kwake kumafanana ndi sipinachi koma kumakhala kofewa.

Za squash:

Ichi ndi ndiwo zamasamba zomwe zimapatsa thupi zinthu zotsatirazi: mavitamini A, B, C ndi E, ulusi, phosphorous, calcium, potaziyamu ndi magnesium. Chifukwa cha vitamini, dzungu limathandiza maso, komanso kumalimbitsa khungu, tsitsi ndi mafupa

Mbiri ya Vegetable Locro   

El Locro adapezeka, malinga ndi Daniel Balmaceda (mlembi waku Argentina, mtolankhani komanso wolemba mbiri, wolemba "Chakudya mu Mbiri ya Argentine" wofalitsa waku South America), mu 1810 pansi pa maulendo osiyanasiyana ku Peru, kuyenda m’njira za Quechua ndikugawana ndi mabanja a m’derali, amene ankakonda kuphika chakudyachi monga chakudya chodziwika bwino cha zakudya zawo komanso kugawana ndi anansi ndi alendo omwe anabwera kuderalo.