Slow Cooker Khomo ea Khomo ea Mafura ea Morofinyane ea Moroccan

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 238

Letlalo - 6g

Carbs - 19g

Protheine - 27g

Kakaretso ea nako 505 min
Prep 25 mets , Cook 480 mets
Litšebeletso 10 (1 senoelo se seng le se seng)

Phoofolo ena ea khomo ea Moroccan e nkhang hamonate e monate e bitsa linoko tseo u seng u ntse u e-na le tsona. Haeba ho se joalo, li fumanoa habonolo 'me li tla kena lipapatsong tse ngata tse tlaase tsa FODMAP.

Hangata setulo sena se sebelisoa le motsoako oa motsoako o entsoeng ka koro e phahameng ea FODMAP, leha ho le joalo quinoa, groats, kapa nyalothe ke li-stand-ins tse fokolang haholo tsa FODMAP. Salase e tala e tla ba ho tsamaisana hantle, hape.

Lijo

• Lik'hilograma tse 3 tsa nama ea likhomo
• 4 teaspoon oli ea mohloaare (konofolo-e kenngoa, e arotsoe)
• 1 senoelo sa metsi (se arotsoe)
• Lihoete tse peli tse bohareng (li hlajoe, li khaotsoe ka li-½-inch chunks)
• 1 sephahla sa parsnip (se phunyeletsoeng, se sehetsoe ho ½-inch chunk s)
• 1 senoelo sa leek makhasi (khabeloa a khaotsoe)
• 1 teaspoon komine (fatše)
• 1 teaspoon turmeric (fatše)
• 1 teaspoon sinamone (fatše)
• 1 ginger ea teaspoon (fatše)
• 1 teaspoon letsoai
• ½ teaspoon pepere e ntšo (e ncha fatše)
• 2 tablespoons tsoekere e sootho (leseli le tletse)
• 14.5-ounce o na le tomate (e tlotsitsoeng, e sa koaloe)
• Litapole tse 1 tsa lik'hilograma (cubed, letlalo ka holim'a, khaola likotoana tse 1-cm)

Litokisetso

1. Fokotsa le ho lahla mafura a bonahalang ho tsoa ho nama ea nama, ebe o e khaola ka lik'hilograma tse 1-cm. Ka skillet e kholo ea bohareng-mocheso o phahameng, mocheso oa mocheso o 2 oa oli. Eketsa halofo ea nama ea likhomo, ntle le ho pata, mme u ba lumelle ho ba masootho ka lehlakoreng le leng ntle le ho falla. Ha likotoana li le masoeu, kamora metsotso e ka bang tharo, li fetele. Brown thollo ka lehlakoreng le leng metsotso e 3 ho ea ho e 4. Tlosa likotoana tsa skillet ebe u beha ka thōko. Eketsa senoelo sa metsi a ½ ho ea skillet mme u kenyetse likoti tse sootho. Kenya ena metsi ho moapehi ea liehang. Hlakola li-cups tse nang le likhabapo tse 2 tsa oli 'me u sootho lekhetlo la bobeli la nama ea khomo. Pheta ho eketsa metsi ho skillet, ho hlahisa likhahla tse sootho le ho eketsa metsi ho ea phehelang.

1. Eketsa lihoete, parsnip, makhasi a leek, komine, turmeric, sinamone, ginger, letsoai, pepere, tsoekere e sootho, le tomate ho ea phehelang. Abela nama ea khomo e phehiloeng ka karolo e le 'ngoe holim'a meroho.
2. Top le litapole, koaheloa 'me u phehe ka holimo bakeng sa lihora tse 6-8, ho itšetlehile ka moapehi oa hao ea liehang. Sejoang se se se loketse ho sebetsa ha litapole li le bonolo ha li hlajoa ka fereko. Sebeletsa ka quinoa kapa raese e phehiloeng.

Mefuta ea Lijo le Liphetoho

Kenya sebaka sa litapole tse nang le linoelo tse 4 tsa kabocha squash (li-k'hilograma tse 1), peo e tlosoe, e be likotoana tse 1-inch. Ha ho hlokahale hore u e phekole, kaha letlalo lea jeoa.

Ho etsa sekoti sa squash se sireletsehileng le se bonolo, microwave squash eohle e phahame ka metsotso e meraro bakeng sa squash e 1½ lik'hilograma, e telele bakeng sa squash e khōloanyane. Hlahloba ka thipa e kholo ea mokuli; letlalo le lokela ho hlahisa thipa empa e se bonolo haholo. Haeba letlalo la squash le hanyetsa thipa, tsoela pele ho e kenya microwave ka metsotso e 1 ea ho eketsa.

Beha lehlakoreng le ka tlase 'me u arole squash hanyenyane ka lehlakoreng le leng la bakoang.

Litlhahiso tsa ho pheha le ho sebeletsa

Ke hobane'ng ha u sa qale setulo pele u robala 'me u tsohe ka kichineng e nkhang hamonate? E phehella hoseng 'me u bo phehe hape bakeng sa lijo tsa motšehare.