Were ntakiri uto nke Caribbean banye n'ụlọ gị na-ejiri ihe a na-eji obere agwa beans a na-eji osisi shredded. E wezụga ihe ubi ahụ, ihe niile e ji esi nri a bụ ihe dị mfe na nri nkịtị, na, n'ezie, ha niile bụ anụ anaghị eri anụ, vegan , na mmiri ara ehi. Jiri nri akwukwo nri na-enweghị ihe ọṅụṅụ na-enweghị ihe ọṅụṅụ na-eme ka mmiri ghara ịṅụ mmanya a. Na-arụ ọrụ na nnukwu ihe oriri! Nri dị ukwuu nye onye anaghị eri anụ gị Kwanzaa menu oriri.
Ntube na foto site n'ikike nke Bush.
Ihe Ị Ga-achọ
- 1 obere yabasị (ọcha)
- 2 cloves garlic (minced)
- 1 tbsp. mmanụ olive
- 1 14-ounce nwere ike nwa bean (drained)
- 2 iko akwukwo nri efere
- 1 osisi green green, shredded (ihe dị ka 1 1/2 iko)
- 1 tsp. cumin
- 1 akwukwo akwukwo
- 1/4 cup cilantro (ọhụrụ, minced)
- Nnu (nụrụ ụtọ)
- Ose (nụrụ ụtọ)
Otu esi eme ya
- Sauté garlic na yabasị na 1 tbsp. mmanụ olive ruo translucent (ihe dị ka nkeji 5).
- Na-esote, gbakwunye efere akwukwo nri, akwukwo akwukwo, cumin na ulo ndi ozo (chekwaa ntakiri maka ndozi) ma kpochapu nkeji nkeji 15 (emela ihe ozo).
- Tinye obere agwa bekee ma kpoo maka minit 5 ọzọ, na-agbakwunye ntakịrị ihe oriri na mmiri ma ọ bụ mmiri dị mkpa iji chọpụta ihe kwesịrị ekwesị.
- Oge na nnu na ose nụrụ ụtọ.
- Na-eje ozi ma na-eji ejiji shredded plantain na ọhụrụ cilantro na-edozi ya.
- Iji jee ozi, tinye ebe a na-esi efere ma ọ bụ ngaji n'elu osikapa ọcha. Garnish with cilantro and reserved shrubdedain plantain.
Na-eme atọ atọ.
Dị ka ite bean ojii? Nke a bụ ihe ole na ole dị iche iche iji gbalịa:
- Nnukwu ngwa ngwa ngwa ngwa ma dị mfe onye anaghị eri anụ nwa bean ofe
- Nri tortilla ụra ojii
- Achịcha bekee Mexico na cumin
- Lee kwa: Southern na Caribbean soups maka Kwanzaa
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 605 |
| Ọnụba abụba | 7 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 640 mg |
| Carbohydrates | 105 g |
| Fri nri | 28 g |
| Protein | 35 g |