A na-ejikarị bean ojii, peas na-acha uhie uhie, na ihe ndị na-esi ísì ọka na-emekarị nri na Bahamia, ma jikọta ya na ọgwụ na-acha osere maka nri na-enye ume ọhụrụ ma dị mma. Achịcha ndị a na-arụ ọrụ dịka ezigbo ihe oriri dị ka ọkụkọ na- acha uhie uhie .
Ihe Ị Ga-achọ
- 2 agwa nwa bekee (drained)
- 2 pịpị na-acha odo odo (drained)
- 1 nwere ike ọka (drained)
- 1 nnukwu yabasị (ụtọ, diced)
- 1 ose ose (diced)
- 4 cloves garlic (minced)
- 2/3 iko apple cider mmanya
- 1/2 iko mmanụ olive
- 1 teaspoon flakes flags
- 2 teaspoons shuga
- 1 teaspoon nnu
- 1/4 cup cilantro (ọhụrụ, minced)
Otu esi eme ya
- Egwu agwa, peas na-acha uhie uhie, Peel ose na galik na ọkwá dị arọ.
- Iji mee ka mgbakwasa, tinye mmanya, mmanụ olive, flakes flavor, sugar na nnu na nnukwu efere na whisk ka ngwakọta.
- Wunye mgbakwasa n'elu agwa, peas na akwụkwọ nri.
- Tinye obere cilantro ma jiri nwayọ nwuo ka ị gbakọta.
- Refrigerate ruo mgbe ị dị njikere ije ozi.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans, na ngwaọrụ enweghị nke gluten.
Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 318 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 14 mg |
| Carbohydrates | 38 g |
| Fri nri | 7 g |
| Protein | 9 g |