A na-akpọ Beans ma ọ bụ Ụdị ya dị ka Koukia (koo-KYAH) n'asụsụ Grik. Ha na-atọ ụtọ njikere yahnista (yach-nee-STAH) ma ọ bụ yahni (yach-NEE) nke pụtara na a na-ata ha na tomato na eyịm na ngwa nri.
Ihe Ị Ga-achọ
- 1 lb. dried Fva agwa, tinye n'ime abalị (lee Ntuba ama)
- 1/2 iko mmanụ olive
- 1 nnukwu ma ọ bụ 2 ọkara eyịm, diced
- 1 1/2 lbs. tomato diced (gbanwee 28 oz nwere ike, drained)
- 1 cup diced pasili ọhụrụ
- 1 tsp. ala
- cumin
- 2 bay doo
- 2 iko mmiri
- Dash nnu (ma ọ bụ ka o rie)
- Dash freshly ground black pepper (ma ọ bụ na-atọ ụtọ)
Otu esi eme ya
Rịba ama: Mkpịsị mmiri a na-amị mkpụrụ na-eme ka ha rehydrates ha ma na-ebutekwu agwa na obere oge nri. Ọ bụrụ na ịnweghị ụbọchị ọzọ iji mee ka agwa ndị ahụ ruo abalị, ịnwere ike ịnwale ụzọ nhịahụ dị mfe n'okpuru.
Ụzọ Nzuzo Na - aga n'ihu:
Tinye agwa tinyere mmiri zuru ezu iji kpuchie agwa site na sentimita 2 na ite. Tinye 2 tbsp. nnu na nwuo. Weta agwa maka a na-agagharị. Gbanyụọ okpomọkụ, mkpuchi, na sook maka otu awa. Dicha na kpoo agwa n'okpuru mmiri oyi tupu i jiri ya.
Kpoo mmanu mmanu n'ite nnukwu opu nke di elu. Gbakwunye eyịm na saute ruo mgbe obi, ihe dị ka nkeji 5. Gbakwunye tomato, pasili, cumin, na epupụta epupụta ma nọgide na-agbagharị maka oge 5 - 10 nkeji ruo mgbe ekpokọtara ihe ọkụkụ ahụ.
Tinye mmiri na ite ma weta obụpde. Gbakwunye agwa agwa ma belata okpomọkụ ka ị kpoo. Simmer kpuchiri maka minit 45.
Wepu ihe mkpuchi na oge ya na nnu na ohuru oji oji. Ghọta ihe dị ka minit 10 ruo 15 ruo mgbe a na-esi ya agwa ma ọ bụghị mushy.
Tụfuo ọnụ mmiri. Jikwa ozi ọma gị kacha mma karịa mmanụ oliv ma fesaa pasili ọhụrụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 281 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 41 mg |
| Carbohydrates | 29 g |
| Fri nri | 11 g |
| Protein | 11 g |