Kutshanje bendikhe ndazama iimveliso kude kube ngoku ndingazazi, ngakumbi ukutya okuziinkozo kunye nembewu. Kutshanje ndiyilungiselele le arugula kunye nenkukhu isaladi kunye neenkozo zengqolowa. Ungayifumana eyokugqibela kwiivenkile zemveliso eziphilayo kunye nakwiivenkile ezinkulu ezinkulu.
Los iinkozo zengqolowa zikhangeleka njengezinye iinkozo, njengebhali. Zinesondlo kakhulu, zibonisa umxholo ophezulu weeproteni, iiminerali ezinje nge-phosphorus kunye ne-calcium, iivithamini B, kubandakanya i-B12 kunye nezinto ezilandelwayo. Ngaba unesibindi sokuzama?
I-Arugula, inkukhu kunye nesaladi yengqolowa yengqolowa
Le saladi yearugula, iinkukhu kunye neenkozo zengqolowa zintsha kakhulu, zilungele iintsuku ezizayo zehlobo. Ungayigcina efrijini kwaye uyinxibe ngaphambi kokuphaka.
umbhali: Maria
Uhlobo lweRipeipe: Isaladi
Iinkonzo: 3
Ixesha lokulungiselela:
Ixesha lokupheka:
Ixesha elipheleleyo:
Izithako
- ½ indebe yeenkozo zengqolowa
- 1 kunye ½ iikomityi zomhluzi wenkukhu
- Isipuni esinye seoyile
- Onion itswele emhlophe kujulienne
- Sal
- 200 g. isifuba senkukhu esikiziweyo
- Iikomityi ezi-2 zearugula
- I-cilantro ecoliweyo
- Amanye amaqabunga eminti
- 1 isallion eJulienne
- 2 jalapeños, imbewu (ukhetho)
- Ipelepele emnyama
Yokunxiba
- Ijusi ye-lemon
- 2 icephe leoli ye-oliva enyulu
- 1 itispuni yeoyile ayifakwanga
Ukulungiselela
- Kwi casserole sibeka iinkozo ingqolowa, umhluzi wenkukhu kunye nentwana yetyuwa. Sipheka ngobushushu obuphantsi-phakathi malunga nemizuzu engama-40 de iimbotyi zethenda. Xa sithenda, sizishiya kwi-colander ngelixa zipholile.
- Okwangoku, epanini eliphakathi, fudumeza icephe leoyile yomnquma. Xa kushushu, sidibanisa itswele julienned nentwana yetyuwa. Ipokishe imizuzu eli-10 de ibe yigolide elula. Sabhukisha.
- Kwisitya sibeka izinto zokunxiba, xuba kakuhle kwaye uhlambe inkukhu ecoliweyo kuyo. Yongeza itswele kunye neenkozo zengqolowa udibanise kakuhle.
- Sidibanisa iarugulaI-coriander, i-lamenta, ii-chives, ii-jalapeños kwimicu, ipinki yepepile esandula ukutsha kwaye siphinda sixube kwakhona.
- Sivavanya kwaye silungisa ityuwa. Singongeza kwakhona ijusi yelamuni xa kukho imfuneko.
- Sikhonza kubushushu begumbi okanye kubanda.
Ulwazi ngesondlo ngokusebenza
Iikhalori: 140