Chickpea thiab nqaij qaib ragout yog ib qho zoo kawg, txaus siab tais uas yuav ci koj lub rooj noj mov thiab ntxiv cov tseem ceeb fiber ntau rau koj cov kev noj haus. Chickpeas, taum, lentils pab ua kom cov ntshav qab zib kom qis, txo cov roj cholesterol thiab pab tiv thaiv kab mob plawv.
Nws yog qhov tsim nyog
- - 1 tbsp. ib diav ntawm roj rapeseed;
- - 2 qhov muab cov cooj ua kav pov tseg;
- - 2 carrots, txhoov;
- - 1 txhoov dos;
- - 2 cov hmoov txhaws qej cloves;
- - 1 liter ntawm unsalted nqaij qaib broth;
- - 750 ml kua txiv lws suav;
- - 540 ml ntawm ntxuav thiab qhuav chickpeas;
- - 540 ml cov kaus poom dawb cov taum;
- - 375 ml qhuav nplej zom (nws yog qhov zoo dua coj cov hlab me);
- - ½ teaspoon ntawm av kua txob;
- - 8 tus ncej puab tsis muaj nqaij thiab tawv tsis muaj nqaij, muab txiav ua tej me;
- - ½ khob grated Parmesan cheese.
Cov Lus Qhia
Kauj ruam 1
Los ntawm cov naj npawb saum toj no ntawm cov khoom noj, koj yuav muaj 12 servings. Yog tias koj xav txo qis ntawm kev pabcuam, tsuas yog siv 2-3 zaug tsawg dua ntawm cov khoom xyaw xav tau. Hloov ntawm cov taum kaus poom, koj tuaj yeem nqa taum tshiab, qhov twg nws yuav tsum tau rhaub ua ntej kom txog thaum ib nrab siav, thiab tom qab ntawd ntxiv rau cov quav.
Koj yuav tsum tau noj cov zaub ntses loj, roj kub rapeseed roj rau hauv nws, ntxiv zaub kav, tws carrots thiab dos. Fry tshaj medium tshav kub kom txog thaum kev sib tw. Tom qab ntawd, muab cov qej thiab, nplawm tas li, kom cov zaub ntawm qhov cub rau li ib pliag.
Kauj ruam 2
Tom qab ntawd ncuav lub si rau hauv saucepan, ntxiv cov lws suav muab tshuaj txhuam, ntxiv cov chickpeas, cov kaus poom hauv cov taum, nplej zom, kua txob thiab coj mus rau lub rhaub.
Txo cov cua sov thiab simmer rau ntawm lub qhov cub kom txog thaum cov nplej zom tau zoo. Qhov no yuav siv 10-12 feeb. Ntxiv nqaij qaib rau hauv lub lauj kaub thiab ua noj rau lwm 5-8 feeb kom txog thaum kev sib tw.
Kauj ruam 3
Tshem tawm cov lauj kaub los ntawm tshav kub, cia cov stew "so" me ntsis thiab txias. Qhov tsim nyog, lub stew yuav tsum sawv thaum hmo ntuj, yog tias tsis muaj sijhawm tos, ces ib teev yuav txaus. Diav qhov tshwm sim ntawm chickpea thiab nqaij qaib stew rau hauv tais.
Kho cov zaub mov nrog grated Parmesan thiab tshuaj ntsuab, koj tuaj yeem pab nws rau saum rooj. Koj tseem tuaj yeem ua haujlwm qej lossis cheese croutons nrog lub ncuav.
