I-Brokholi kunye neSuphu yemifuno isitya esithuthuzelayo sesuphu eshushu kwezi ntsuku zobusika.
Isitya esisempilweni kakhulu, igcwalisa kwaye igcwele iivithamini, iiminerali kunye nefayibha isidlo esifanelekileyo sokutya okanye isidlo esilula. Isitya esinokwenziwa kunye nemifuno oyithandayo kakhulu okanye yezo zikwixesha lonyaka. Singenza ubungakanani obaneleyo kwaye siyigcine kangangeentsuku ezininzi, igcina kakuhle kwiintsuku ezimbalwa kwifriji kwaye inokumiswa ngumkhenkce.
Broccoli kunye nesuphu yemifuno
umbhali: UMontse
Uhlobo lweRipeipe: Iisobho
Iinkonzo: 4
Ixesha lokulungiselela:
Ixesha lokupheka:
Ixesha elipheleleyo:
Izithako
- 1 ibroccoli
- 1-2 iminqathe
- I-swiss chard okanye isipinatshi
- 1 ikhekhe
- 1 ityhubhu yemfuyo yemfuyo
- Ijethi enye yeoyile
- 1 icephe yetyuwa
- Ipelepele
Ukulungiselela
- Ukulungiselela isobho le-broccoli kunye nemifuno, siza kuqala ngokucoca imifuno.
- Siza kuqala ngokucoca i-broccoli, sisuse iifreythi kwaye sihlambe phantsi kwempompo. Sabhukisha.
- Sihlamba kwaye sisike ilike zibe ngamaqhekeza amancinci kakhulu.
- Sihlambulula iminqathe kwaye siyinqunqe ibe ngamaqhekeza amancinci okanye ukuba une-grater siyinqumle ibe yimicu yohlobo lwe-julienne.
- Sihlamba i-chard okanye isipinatshi, ungazibeka zombini, wakuba uhlambe wazisika zaziingceba.
- Thatha i-casserole enkulu, yongeze i-oyile ye-olive kwaye yongeze ilike, mayipheke ubushushu obuncinci kwimizuzu embalwa ngaphandle kokutsha.
- Xa i-leek ixutywe, yongeza yonke imifuno, igubungele ngamanzi uze ushiye ukushisa okuphezulu de iqale ukubilisa.
- Vumela ukupheka malunga nemizuzu elishumi, emva kweli xesha yongeza ityhubhu yesitokhwe ityuwa encinci nepepile. Siyeke sigqibe ukupheka, ide imifuno ithambe.
- Xa isuphu yemifuno ikhoyo, siyangcamla, siyalungisa ukuba ityuwa okanye ipepile iyafuneka.
- Ukuba sifuna umhluzi ube mninzi ngakumbi, kunye ne-blender siyifaka kwi-casserole kwaye siyinika malunga namaxesha ama-2-3 wokuchoboza imifuno kancinci kwaye ubambe umhluzi.
- Kwaye ukulungele ukutya okushushu kakhulu.