Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 72
Rog - 4g
Carbs - 9g
Protein - 3g
Tag Nrho Sijhawm 45 min
Npaj ua ntej 10 min , Ua noj 35 min
Hloov 9 (1 khob txhua)
Peb txhua tus tau hnov cov nutritionists hais tias, "noj cov zaj sawv," thiab cov kua zaub no yog ib txoj hau kev zoo uas ua tau li ntawd. Qhov tseeb, qhov no ua rau cov kua txob ua kua-thaum nws yog qhov nyuaj rau noj tag nrho cov xim ntawm cov txiv hmab txiv ntoo thiab zaub ntawm ib pluag mov, cov kua zaub kua muag ua rau nws ua tau. Zaj sawv zaub kua zaub muaj zaub los ntawm txhua pawg xim, yog li ntawd nws muaj ntau cov tshuaj tua kab mob thiab lwm yam tshuaj rau koj tsev neeg.
Dua li ntawm qhov sib txawv ntawm lub caij ua ke ntawm qab zib paprika, turmeric, cinnamon, thiab kua ntses, kua zaub kua zaub yog ib qho uas tib neeg yuav nyiam. Koj tuaj yeem tso qaib cov txwv los yog qaib rau hauv qab, tab sis nws tuaj yeem sawv ntawm nws tus kheej tsis muaj nqaij. Nws kuj zoo nrog taum los yog chickpeas yog tias koj cov khoom noj pub dawb. Yog tias koj muaj cov tshuaj tshiab ib ncig, xav kom lawv muab pov rau hauv thiab.
Cov khoom xyaw
- 2 tablespoons txiv roj roj
- 1 medium dos (tws)
- 2 loj stalks celery (tws)
- 4 cloves qej (nias)
- 1 medium liab tswb kua txob (tws)
- 1 khob zaub ntug hauv paus (tws los yog chopped taub dag yog tias muaj)
- 1 heaping tablespoon Sweet paprika
- 3 teaspoons turmeric
- 1/2 teaspoon cinnamon
- 1 nplooj nplooj
- 1 tablespoon kub sauce
- 1 (15-ounce) tau txiv lws suav (tws)
- 5 khob zaub stock
- 10 ooj taum ntsuab (khov los yog tshiab)
- 1 loj nplooj ntoos chard (txiav rau hauv nyias ib daim hlab, los yog spinach los yog lwm yam)
Npaj
- Nyob rau hauv ib lub lauj kaub loj loj, simmer roj, dos, thiab celery. Noj cov cua sov tsawg tsawg li 5 mus rau 10 feeb kom loj hlob zoo rau hauv cov dos.
- Ntxiv qej thiab ua noj rau 1 mus rau 2 feeb. Tig lub cua sov kom nruab nrab thiab ntxiv cov kua txob thiab cov carrots. Noj lwm 1 mus rau 2 feeb thiab ntxiv cov txuj lom. Do thiab noj kom txog thaum kib - lwm feeb los yog li ntawd.
- Ntxiv txiv lws suav thiab Tshuag, thiab simmer rau 15 feeb. Ntxiv taum thiab chard thiab simmer rau lwm 5 feeb los yog kom txog thaum lub taum yog siav. (Yog hais tias siv cov khoom noj ua siav xws li qaib los yog qaib cov txwv, ntxiv rau lub sijhawm no.) Kho cov seasonings nrog ntsev thiab kua txob raws li xav tau.
Muab Tswv Yim Pab Tswv Yim
Raws li lub ntsiab lus tseem ceeb ntawm no kua zaub yog zoo meej, tab sis nco ntsoov tias koj ntxiv lwm yam khoom rau cov neeg laus noj kom lawv tsis muaj qhov underfed. Ib qho khoom noj khoom haus zoo tshaj plaws nrog lub vinaigrette hnav ris tsho ua ntej ua ntej cov kua zaub. Tej zaum koj kuj sim ntxiv nqaij mus rau kua zaub raws li kev xaiv rau cov neeg tsis yog neeg tsis noj nqaij. Los yog grill tej nqaij qaib, ntses, nqaij nyug los yog hnyuv ntxwm kab thiab muab tso rau hauv cov ntawv cais rau cov neeg uas xav noj mov ua ib qho me ntsis ntxiv hearty.