Easy Red Lentil da tumatir miyan girke-girke

Red Lentil da tumatir miyan yana da sauki don yin; yana daukan lokaci kaɗan, yana da gina jiki, kuma yana da sauki don yin.

Baya ga kayan lambu da tumatir mai lafiya, za ku buƙaci wasu samfurori. Idan kana da jari a cikin injin daskarewa, yanzu shine lokaci don amfani da shi. Yana da kyau a yi amfani da samfurori na jari azaman canzawa. Yi amfani da kayan kayan lambu idan kuna so ga miya mai cin nama , in ba haka ba kaza ba kyau.

Abin da Kayi Bukatar

• 7 oz / 200g jan lentils, wanke sosai kuma an cire wani grit
• 1½ pints / 750ml stock (duba intro sama don abin da stock don amfani)
• 3/4 lb / 390g na tumatir
• Dash gishiri
• Dash barkono
• 1 tbsp
• sabo mai launi (cilantro) ko tarragon ganye

Yadda za a yi shi

1. Sanya sautunan da aka wanke a cikin babban ɗakuna ko kayan ajiya tare da kaya. Ku kawo wa tafasa kuma ku dafa an gano minti 10. Rufe kwanon rufi, ƙananan zafi kuma simmer tsawon minti 15.
2. Sanya albasa, kayan, tumatir (ciki har da duk wani ruwan 'ya'yan itace), da kuma sabbin kayan lambu a cikin abincin abinci kuma zafin jiki har sai santsi.
3. Koma miyan a cikin kwanon rufi kuma rage dan kadan ko har sai lokacin kauri kake so.
4. Sa'a tare da gishiri da barkono don dandana kuma yayi hidima tare da kadan cream. Duk abin da kuke buƙatar kusa da wannan tasa shine wasu gurasa mai yalwa da ɗan shanu.

Pulses

Hakanan yana nufin ma'anar tsire-tsire masu tsire-tsire irin su wake, Peas, da kuma lebur. Ana iya ci gaba da kwaskwarima a yanayin su, amma sau da yawa ba haka ba, bugu za a bushe.

Ɗaya daga cikin manyan siffofin bugun jini shi ne cewa yana da girma a cikin furotin, yana maida su mai girma adadin abincin ganyayyaki. Har ila yau, sun kasance zaɓi mai kyau don masu cin nama. Bugu da ƙari ga wannan, gaskiyar cewa su ma jinkirin saki carbohydrate yana ba da ma'anar jin dadi na tsawon lokaci, taimako ga waɗanda suke so su zubar da wasu fam.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	217
Total Fat	1 g
Fat Fat	0 g
Fat maras nauyi	0 g
Cholesterol	0 MG
Sodium	423 MG
Carbohydrates	37 g
Fiber na abinci	6 g
Protein	17 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.)