Izitya zeepuni ziyimfuneko ngeli xesha lonyaka. Ekhaya akukho veki singalungisi ngayo isityu seembotyi okanye iitapile, enye yeendlela zethu ezixhaphakileyo zokupheka yile ii-chickpeas ezine squid kunye ne cauliflower. Ngaba unesibindi sokuzama?
Sisitya esipheleleyo njengoko sifakiwe kwimbotyi enye, a Isiseko semifuno ebalulekileyo kunye neprotein yemvelaphi yezilwanyana njengomphelelisi. Namhlanje sikhethe icauliflower njengesona sithako siphambili, kodwa ungathatha ithuba kwinto onayo ekhaya: i-broccoli, iromanesco, ikhaphetshu ... kwaye iyakusebenza.
Ukuba unesibindi sokuyipheka, uya kubona ukuba kulula kakhulu ukwenza njalo. Ikwagcina kakuhle kakhulu kwifriji ukuya kuthi ga kwiintsuku ezintathu ukuze uhlale usenza isixa esiphindwe kabini kwaye ke usombulule ukutya kweentsuku ezimbini kusapho lonke. Ukuba, njengam, uzama ukwenza lula imenyu, oku kuhlala kusisicwangciso esihle.
Iresiphi
- I-200 g. amantshontsho
- 1 zanahoria
- 1 itswele emhlophe, egayiweyo
- I-2 yentsimbi yepepile eluhlaza, egayiweyo
- 1 i-leek, egayiweyo
- Ipepile eyi-1 yecayenne
- 200 g. amakhonkco eskwidi
- ½ icauliflower, kwii-florets
- 1 iglasi encinci yetumato etyumkileyo
- Sal
- Ipelepele
- 1 iglasi yomhluzi wentlanzi
- I-oli yomnquma eyongezelelweyo
- Sipheka amantshontsho Kwimbiza ekhawulezayo enesinqathe kunye nentwana yetyuwa ngexesha elifunekayo lokuba bathambe kwaye bagcine zombini ii-chickpeas ezixutywe kunye nomnqathe kunye nekomityi yolwelo lokupheka.
- Fudumeza amacephe amathathu eoyile epanini kunye fakela itswele kunye nepepile kangangemizuzu eli-10.
- Ke sidibanisa ilikhi kwaye upheke yonke imizuzu embalwa.
- Emva yongeza iskwidi kunye nekholifulawa kunye nefry imizuzu emi-6.
- Yongeza utamatisi otyumkileyo, iglasi yomhluzi wentlanzi ukuba sinayo kunye nexesha lonyaka. Pheka imizuzu engama-8-10.
- Ukugqiba yongeza ii-chickpeas, isanqante esityumkileyo kunye nentwana yomhluzi wokupheka ukuba sikholelwa ukuba kufanelekile (kuya kuxhomekeka kwindlela esibathanda ngayo kumhluzi) kwaye upheke imizuzu embalwa ngaphezulu.
- Sikhonza ii-chickpeas nge-squid kunye ne-cauliflower eshushu.