I-sweet sweet potato isobho (i-Parve)

Lokhu kungenye yezindlela zokupheka ezilula ezilula engiyazi, futhi ngenhlanhla futhi ngenye yezingane zami ezithandayo zokupheka isobho. Uma umemele izivakashi ze-Shabbos ezinezingane noma udinga ukulungisa isobho esiphundu kodwa unamandla okulinganiselwe, lokhu kuyinzuzo yakho. Uma izingane zakho zithanda ukupheka nawe, lokhu iresiphi yesobho ilula ngokwanele ukulungiselela ndawonye. Mane nje ushaye amazambane, bell pepper, u-anyanisi nogalikhi, engeza umhluzi kanye nokuphumula, ubilise ukhilimu nge-blender yokucwilisa. Isinempilo, esheshayo nesiphundu.

Okuzokwenza

• 4 wezipuni. i-canola noma amafutha yemifino
• 3 amazambane amakhulu
• 1 i-pepper enkulu ebomvu ye-bell
• 2 anyanisi aphakathi
• 2 clove
• ugaliki
• 4 izinkomishi abilayo amanzi
• 2 izinkomishi hot inkukhu umhluzi
• 1 ithisipuni elimnandi
• i-paprika
• 1 ithisipuni usawoti
• 1/2 isipuni pepper omnyama

Indlela Yokwenza

1. Peel amazambane, bese usika ngamunye ube yizicucu ezingu-8. Chop pepper obomvu. Chofoza anyanisi. Chop garlic.
2. Embizeni yesobho, amafutha okushisa. Engeza amazambane ama-sweet, pepper obomvu, anyanisi nogalikhi. Shayipha imizuzu engu-6-8, kuze kube u-anyanisi aguquguqukile.
3. Engeza amanzi ashisayo nomhluzi wenkukhu. Isizini ne-paprika, usawoti kanye ne-pepper. Ukumboza bese upheka phezu komlilo ophansi ngamaminithi angu-30-40, noma kuze kube amazambane athambile ngokwanele ukuze ahlanganise.
4. Ukusebenzisa i-blender, faka isobho kuze kube sebushelelezi.

5. Isikhathi nosawoti kanye nepelepele, ngokusho ukunambitha.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	131
Inani lamafutha	7 g
I-Fat egcwele	1 g
I-Fat Unsaturated	5 g
I-cholesterol	0 mg
I-sodium	196 mg
Ama-carbohydrate	15 g
I-Fiber Dietary	2 g
Amaphrotheni	3 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)