Slow Cooker Moroccan Nqaij Nyuaj Stew Daim ntawv qhia

Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)

Calories - 238

Rog - 6g

Carbs - 19g

Protein - 27g

Tas nrho sij hawm 505 min
Npaj 25 min , Ua noj 480 min
Cov Hauj Lwm 10 (1 khob txhua)

Qhov nqaij ntim zoo kawg nkaus Moroccan stew hu rau spices uas koj muaj peev xwm twb muaj ntawm tes. Yog tias tsis yog, lawv nrhiav tau yooj yim thiab yuav tuaj yeem ua ke rau ntau cov zaub mov qis-FODMAP.

Cov stew no feem ntau tau txais kev pabcuam los ntawm cov khoom ua tau zoo-FODMAP nplej, tab sis quinoa, buckwheat groats, los yog phom yog zoo heev-FODMAP sawv ntsug rau sawvdaws. Ib qho zaub ntsuab nyias yuav yog ib qho kev zoo nkauj, zoo li.

Cov khoom xyaw

• 3 nyhav nyuj nyug roag choj roasts
• 4 teaspoons olive oil (qej-kis, faib)
• 1 khob dej (faib)
• 2 qhov nruab nrab qos yaj ywm (tev, txiav rau hauv ½-nti chunks)
• 1 nruab nrab parsnip (tev, txiav rau hauv ½-inch chunk s)
• 1 khob lej nplooj (finely tws)
• 1 teaspoon cumin (hauv av)
• 1 teaspoon turmeric (hauv av)
• 1 teaspoon cinnamon (hauv av)
• 1 teaspoon Ginger (hauv av)
• 1 teaspoon ntsev
• ½ teaspoon dub kua txob (freshly ground)
• 2 tablespoons xim av qab zib (ntim teeb)
• 14.5-ounce tau txiv lws suav (diced, undrained)
• 1 phaus qos yaj ywm (ntsuas, tawv nqaij, txiav rau hauv 1-nti daim)

Npaj

1. Tshem tawm thiab muab cov roj pom ntawm cov nqaij nyug, thiab muab txiav rau hauv 1-inch inches. Nyob rau hauv ib tug loj skillet tshaj medium-high tshav kub, cua sov 2 teaspoons ntawm roj. Ntxiv ib nrab ntawm cov nqaij nyug, tsis muaj tuab daim, thiab cia lawv mus xim av nyob rau sab nraud tsis tsiv. Thaum twg lub cev tsaus nti, tom qab peb feeb, tig lawv. Xim av nqaij nyuj ntawm ib sab rau 3 rau 4 feeb. Tshem tawm ntawm daim ntawm lub skillet thiab muab tso cia. Ntxiv ½ khob dej mus rau lub skillet thiab txhuam cov khoom noj xim. Ntxiv no ua kua rau lub qis qis. Hloov cov skillet nrog 2 ntau dua teaspoons ntawm roj thiab xim av thib ob ntawm cov nqaij nyug. Rov ua dua dej ntxiv mus rau lub skillet, scraping cov khoom noj khoom haus thiab ntxiv rau cov kua qaub.

1. Ntxiv cov carrots, parsnip, leek nplooj, cumin, turmeric, cinnamon, qhiav, ntsev, kua txob, xim av xim av, thiab txiv lws suav rau lub qis cooker. Muab cov nqaij nyug siav los ua ib txheej nkaus xwb rau saum cov zaub.
2. Sab saum toj nrog qab zib qos, npog thiab ua noj rau siab rau 6-8 xuab moos, nyob ntawm seb koj qeeb cooker. Lub stew npaj ua hauj lwm thaum cov qos yaj ywm muaj kev sib tw yog tho cuam tshuam nrog rab rawg. Ua haujlwm quinoa los yog mov.

Sawv Daws Hloov thiab Variations

Hloov cov qos yaj ywm nrog 4 khob ntawm kab npoo kab (1¼ phaus), cov noob muab tshem tawm, txiav rau hauv 1-nti daim. Tsis tas yuav tsum tev nws li, raws li daim tawv nqaij yuav yog.

Ua kom txiav kab kabmob khawm yooj yim dua thiab yooj yim dua, microwave tag nrho cov kua txob rau siab zog rau 3 feeb rau 1 ½ pound squash, ntev dua rau lub taub hau loj dua. Kuaj nrog ib tug neeg ua noj loj riam; daim tawv nqaij yuav tsum tawm los riam, tiam sis tsis yog mos phom heev. Yog hais tias lub taub tawv nqaij tawv resists riam, mus txuas ntxiv microwave nws nyob rau hauv 1-feeb increments.

Muab sab hauv qab thiab hla tawm me ntsis rau ib sab ntawm lub qia.

Kev Ua Noj thiab Kev Pab Tswv Yim

Vim li cas ho tsis pib lub fwj ua ntej txaj thiab sawv mus rau ib chav ua noj fragrant? Muab cov tub yees tso rau yav sawv ntxov thiab rov ua dua noj hmo.