El Ubhontshisi wasePeruvia Ingenye yemifino eyaziwa kakhulu (imbewu etshalwa kuma-pods) ePeru nasemhlabeni wonke. Ibonakala ngokuba nemicu eminingi namaprotheni, ngaphezu kwe-flavour emnandi kanye nokuthungwa okuyisisekelo ku-Latin American cuisine.
Lolu hlobo lukabhontshisi luphinde lube negama I-Canary Bean ezindaweni ezifana neMexico, futhi ingaphakelwa njengesidlo esiseceleni esinazo zonke izinhlobo zokudla. Ngendlela efanayo, kungenzeka ukudla nge ama-tortilla, ama-quesadilla nama-sopotes, anobhontshisi othosiwe noma njengesidlo esikhulu esihambisana nelayisi elimhlophe noma amazambane abilisiwe.
Ngomqondo ofanayo, i- Ubhontshisi wasePeruvia Ikakhulukazi, kusivumela ukuthi sihlole izinselele ezintsha ezitsheni esifuna ukuzilungisa futhi ngaleyo ndlela sinike ukudla kwethu okuhlukahlukene ngendlela enempilo, ehlwabusayo futhi eshibhile.
Kulokhu, namuhla sizofundisa iresiphi Ubhontshisi wasePeruvia, eqokomisa konke ubuhle bale mbewu, ibambene nezinye izithako ezifinyeleleka kalula futhi zisheshe zizilungiselele, ngakho-ke sikumema ukuthi uqhubeke ufunda futhi uthole, ngaphezu kwakho konke okumele kufakwe lo Bhontshisi.
Izithako
- 1 ikhilogremu ubhontshisi Peruvian
- 2 tbsp. amafutha engulube noma yemifino, ngokusho ukunambitheka
- 1 tbsp. ikhumini
- 1 anyanisi omkhulu
- 3 amasprigs of chives
- 1 inkomishi ebhemayo ubhekeni noma isoseji ebhemayo
- I-3 clove kagalikhi
- 2 utamatisi ovuthiwe
- Amahlamvu ayi-4 we-coriander
- 2 amalitha amanzi
- Usawoti kanye nopelepele ukunambitha
Utensilios
- Isitsha
- Ummese
- Ibhodi lokusika
- Ifrying pan
- Isitsha
- ibhodwe elijulile
Ukulungiselela
Okokuqala, cwilisa ubhontshisi endishini enamanzi amaningi ubusuku bonke noma kuze kube sekwenziwe amalungiselelo.
Ngakusasa, ubhontshisi uzovuvukala, yilapho kufanele uwageze futhi uwakhiphe.
Kuyeza maduze, uwafake ebhodweni elijulile elinamanzi anele, ukuze imboze kahle imbewu ngayinye. Babeke ukupheka phezu ukushisa low futhi Vumela ubilise cishe imizuzu engama-30 kuya kwengama-40.
Besapheka laba Corte izingcezu medium ubhekeni noma chorizo (noma yini oyikhethile ngokunambitha kwalowo oyilungisayo) bese uyigcina enkomishini.
Masinyane usike ama-chives, u-anyanisi, utamatisi kanye nesweli. Lezi zithako zizofakwa epanini, elishisiwe ngaphambili, nebhotela noma amafutha, ukuze zithose. Cha yekani ukushaya ukuze kungabi khona okunamathelayo nokusha.
Lapho izingubo sezizoba nsundu, engeza ubhekeni futhi uqhubeke upheka baze bakhiphe amafutha abo emvelo.
Kuleli qophelo, ubhontshisi kufanele ulungele ukuthambisa, uma kunjalo, sekuyisikhathi sokuhlanganisa zonke izithako. Ngakho, saqhubeka sengeza i-sofrito ebhodweni likabhontshisi, ngokuqhubekayo sihlanganisa amaqabunga e-coriander noma i-coriander entsha kanye ne-cumin, Sibeka usawoti ukunambitha futhi sivumele ukupheka enye imizuzu engu-15 kuya kwangu-20 phezu kokushisa okuphakathi, njalo sihlola ukunambitheka.
Ekugcineni, ukuhlola isithokelo kanye nezinga lomswakama, uma ikuleveli owathandayo, cisha ukushisa bese uvumele ukuma imizuzu embalwa. Khonza esitsheni esijulile noma endishini enkulu, Gcoba nelayisi elimhlophe, i-chifa, i-yucca, amazambane abilisiwe nanoma iyiphi i-tuber oyikhethayo.
Amathiphu neziphakamiso zokuthuthukisa ukulungiselela
- Inyama ingathathelwa indawo uhlobo lwamaprotheni oluthandayo ngesikhathi sokugqoka, kungaba inkukhu, inkukhu, inyama yenkomo noma ingulube.
- Beka ubhontshisi ukuze ucwile ibasiza ukupheka ngokushesha.
- Ubhontshisi ungaphekwa futhi ku-a i-pressure cooker, inqobo nje uma uvimbela noma iyiphi ingozi ekhishini lapho usebenzisa lesi sitsha.
- I-Los ubhontshisi ophekiwe ungaqandiswa ukuze usetshenziswe kamuva, njengoba isikhwama sekhilogremu sithela izinkomishi ezingaphezu kuka-1.
- Ubhontshisi ungasetshenziswa futhi njenge i-puree noma iphalishi amanye amalungiselelo.
Izici zobhontshisi wasePeruvia
El Ubhontshisi wasePeruvia noma iMayo Coba, kube a Ubhontshisi omisiwe umumo oval okuvamile ku-Latin American cuisine, usayizi omaphakathi nophuzi ngombala wendlovu. Badabuka eNingizimu Melika, baziwa ngamagama ahlukene njengobhontshisi wasePeruvia, ubhontshisi waseCanary noma ubhontshisi ophuzi waseMexico.
Ithebula lokudla okunomsoco jikelele
El Ubhontshisi wasePeruvia Iwumthombo okahle wamaprotheni nge okuqukethwe kwe-fiber ephezulu, Ngokufanayo, inovithamini B, njengoba kudingekile emzimbeni njenge-niacin, i-Riboflavin ne-folic acid. Futhi, Iqukethe amaminerali afana ne-iron, ithusi, i-zinc, i-phosphorus, i-potassium, i-magnesium ne-calcium.
Futhi, ubhontshisi ucebile ngamaminerali kanye nemicu, ungafaki amafutha agcwele, njengoba kunjalo ngalawo atholakala kwamanye amaprotheni ezilwane. Kuyisithako esinempilo yenhliziyo, njengoba ingasiza ekuthuthukiseni amazinga e-cholesterol egazini, enye yezimbangela eziyinhloko zokufa kwenhliziyo.
Ngendlela efanayo, Ubhontshisi wasePeru ungumthombo omuhle kakhulu we-sodium, i-fiber yokudla kanye namaprotheni, ngakho-ke, iresiphi efanelekile yokupheka okuqhubekayo ngoba ikuvumela ukuthi ulawule izakhi ezinikezwa umndeni wakho.
Endabeni kubi, izingxenye zayo nezakhamzimba ezinye, ezigqama kanje:
Ku-100 amagremu wengulube noma ubhekeni kukhona:
- Amakhalori: 242g
- Amafutha Aphelele: I-14 gr
- I-Cholesterol: I-80 mg
- Isodiyamu: I-62 mg
- Amafutha asuthisiwe: I-5 gr
- Potassium: 423g
- amaprotheni: 27g
- hierro: 0.9g
- Calcio: 619g
Kulungile manje Ngasohlangothini lwemifino, umsoco ubukeka umnandi futhi unamaphesenti aphezulu, ngoba, njengoba ziyimikhiqizo yemvelaphi yemifino ngakho-ke imvelo, izinkomba zabo ziphakeme kunalezo zithako zomnikelo wezilwane noma ezenziwe.
Kuwo wonke amagremu ayi-100 ka-anyanisi esinawo:
- Amakhalori: 40g
- Isodiyamuawu :4mg
- Potassiumawu :146mg
- Ama-carbohydrate: 9g
- Intambo okunomsoco: 1.7g
- Ushukela: 4.2g
- magnesium: 612g
- Calcioawu :23mg
Ku-100 amagremu we-chili kukhona:
- Ukugcwala okuphezulu kwamavithamini C, A no-B6
- Potassiumawu :1134mg
- hierroawu :398mg
- I-Magnesium nama-antioxidants: I-22 mg
Ngamagremu angu-10 e-coriander noma i-coriander sithola:
- I-Vitamin C ne-Beta Carotene: 340 mg
- Calcioawu :124mg
- I-Phosphorusawu :48mg
- hierroawu :4mg
- seleniumawu :3mg
- Amakhalori: 27 kcal
Ku-80 amagremu kagalikhi kukhona:
- Amakhalori: 35g
- amaprotheni: 0.8g
- Amafutha ingqikithi: 0.2g
