I-"ubilisa" yindlela yamaMaori yokupheka ukuthi amathumba asempande imifino efana ne-Kumara namazambane, i-puha nesipinashi ku-stock yengulube. Amademoni, awaziwa nangokuthi "ama-doughboys", ngokuvamile ahambisana nesidlo ukuze athole ubuhle obuhle.
Eresiphi yami, ngifake ifayela le-ngulube yeshebe kuya kwesobho kanye namanye amadokhumane ama- butternut ahlanzekile .
Okuzokwenza
- I-bunch of watercress
- 1 ingulube yesondlo
- 1 kumara (amazambane ama-sweet, ahlutshiwe futhi aqoshiwe)
- 1/2 anyanisi omhlophe
- 6 baby utamatisi
- 3 anyanisi entwasahlobo (omunwe omncane)
- 1 isipuni cilantro (cishe oqoshiwe)
- I-1 litre yenkukhu ephilayo ephilayo
- 2 izinkomishi amanzi
- 1 ithisipuni yolwandle usawoti
- I-batch 1 ezenziwe ngamathanga ezenziwe ngaphambilini
- I-1/2 kilogram yamathambo wengulube
Indlela Yokwenza
- Engeza isokisi senkukhu, izinkomishi ezimbili zamanzi nezinyamazane zengulube embizeni enkulu. Letha emathunjini bese ubhala ngehora eli-1.
- Nciphisa amanzi okubanda emanzini abandayo imizuzu engaba ngu-10 bese uyisusa ukuze ususe ama-juice abuhlungu. Beka eceleni.
- Engeza i-kumara, i-1/2 anyanisi omhlophe, utamatisi kanye no-anyanisi entwasahlobo. Hamba imizuzu engu-15.
- Sika ifilimu yengulube ngamathanga angu-1-intshi bese ufaka esitokisini. Engeza usawoti kanye nokushisa okuphansi nokumboza. Misa ngomusa imizuzu engu-15.
- Ekugcineni, engeza i-cilantro ne-watercress eqoshiwe bese uvuselela kahle. Susa ama-ngulube esitokisini bese ulahla.
- Ukuze ukhonze, faka amadokodo asetshenziswe ngaphambilini ngaphambi kwesitsha sesobho kanye nenyama yengulube nemifino. Yidla isobho esishisayo phezu kwenyama nemifino futhi uhlobise ngama-anyanisi entwasahlobo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 337 |
| Inani lamafutha | 14 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 101 mg |
| I-sodium | 176 mg |
| Ama-carbohydrate | 17 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 36 g |