Caribbean Black Bean da Plantain miyan

Ku ɗanɗana ɗanɗanar kuɗin Caribbean a cikin gidanku tare da wannan miyaccen wake da wake-wake da wake-wake da wake-wake da shredded plantains. Baya ga tsire-tsire, dukkanin sinadirai a cikin wannan miya mai sauƙi ne da abinci na yau da kullum, kuma, ba shakka, dukansu masu cin ganyayyaki ne, vegan , da kuma marasa kiwo. Yi amfani da gurasar kayan lambu mai gina jiki ba tare da amfani da ruwan 'ya'yan itace ba don samun kyauta. Ku bauta wa tare da yalwa da zafi miya! Kyakkyawan miya ga tsarin cin abinci na Kwanzaa na cin ganyayyaki.

Abin girke-girke da hotunan Bush na wake.

Abin da Kayi Bukatar

• 1 kananan albasa (fari)
• 2 cloves tafarnuwa (minced)
• 1 tbsp. man zaitun
• 1 14-ounce yana iya baƙar fata (drained)
• 2 kofuna waɗanda kayan lambu broth
• 1 matsakaici kore plantain, shredded (game da 1 1/2 kofuna waɗanda)
• 1 tsp. cumin
• 1 bay ganye
• 1/4 kofin cilantro (sabo ne, minced)
• Salt (dandana)
• Pepper (dandana)

Yadda za a yi shi

1. Sauté tafarnuwa da albasa a 1 tbsp. na man zaitun har sai translucent (kimanin minti 5).
2. Next, ƙara broth kayan lambu, leaf bay, cumin da shredded plantain (ajiye dan kadan don ado) da kuma simmer na mintina 15 (kada ku tafasa).
3. Ƙara lambun da baƙaƙen baki da kuma simmer na karin minti 5, ƙara dan karin kayan lambu ko ruwan da ake buƙatar don daidaito da ake so.
4. Season tare da gishiri da barkono dandana.

1. Ku bauta wa da kuma ado tare da soyayyen shredded plantain da sabo ne cilantro.
2. Don hidima, sanya a cikin wani kwano tasa ko cokali a kan fararen shinkafa fari. Garnish tare da cilantro kuma ajiye shredded plantain.

Ya sanya nau'i uku.

Kamar bakaken wake wake? Ga wasu ƙananan bambancin don gwadawa:

• Super mai sauri da sauƙi mai cin ganyayyaki baƙar fata
• Ƙarƙashin ƙwayar wake-wake
• Bikin wake wake na Mexican tare da cumin
• Duba kuma: Kudancin Caribbean soups na Kwanzaa

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	605
Total Fat	7 g
Fat Fat	1 g
Fat maras nauyi	4 g
Cholesterol	0 MG
Sodium	640 MG
Carbohydrates	105 g
Fiber na abinci	28 g
Protein	35 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)