I-cauliflower yonke ethosiwe yindlela elula futhi elula yokulungisa le mifino ethandwayo ukuze uthole ukudla komndeni okunempilo. I-cauliflower ethosiwe nayo isiphundu esimangalisayo nge-tahini sauce - isilawuli seMpumalanga Ephakathi esivame ukukhonzwa nge-kabobs. Ungayishaya i-tahini sauce ngesinye isikhathi nge-tahini unamathisele (i-sesame imbewu unamathisele), i-garlic, nejusi lemon. Uma uthanda ukudla kwakho ohlangothini oluvuthiwe, vele ugijimise nge-harissa encane (i-chili pepper unamathisele).
Ungathola i-tahini ne-harissa ezinqolobaneni ezinkulu ezinkulu endaweni efanayo njengama-olives kanye nesaladi yokugqoka, noma esigabeni sokudla esizwe. Abathengi baseMpumalanga Ephakathi nabo bayabheja okuhle.
Ukuqeda lesi sidlo sifafaza kwamanye ama-herb fresh and pepitas aqoshiwe - lawo mahlamvu amancane okweqabunga ngaphandle kwegobolondo - enempilo enempilo, futhi. Kule recipe, ngiphakamisa ukusebenzisa i-basil, i-dill, ne-parsley konke okuhamba ngokumangalisayo nge-cauliflower bese ihambisana. Zizwe ukhululekile ukuzama nanoma iyiphi inhlanganisela yemifino iyintandokazi yakho.
Le recipe ye-Tahini ephuziwe yi-Cauliflower iphilile kakhulu futhi inambitheka kakhulu. Isebenza kahle ngokwakho njengemini yasemini noma ingahanjiswa njengesitsha sokudla.
Okuzokwenza
- 1 isikholifulawa esiphezulu esiphakathi
- 2 Tbsp amafutha omnqumo
- 2 clove garlic, ochotshoziwe, egodini
- 1/2 indebe tahini unamathisele
- 1/4 indebe yamanzi afudumele
- 1/4 indebe fresh juice
- 1/2 isipuni usawoti
- 1 isipuni se-harissa unamathisele (ngokuzikhethela)
- 1/2 indebe I-Pepitas, imbewu eluhlaza (ayi-shell ye-pump)
- Basil Fresh, cishe 2 wezipuni oqoshiwe
- I-dill esisha, ama-isipuni amabili aqoshiwe
- I-parsley esisha, izipuni ezimbili eziqoshiwe
Indlela Yokwenza
- Lungisa ihhavini yakho ku-375 ° F. Lungisa ishidi lokubhaka noma isitsha esingavamile se-casserole ngephepha lesikhumba noma isikhumba se-aluminium.
- Susa amaqabunga ekholifulawa, unqume phansi phansi, bese ugeza kahle. I-pat eyomile.
- Gubha ukholifulawa ngokukhululekile ngamafutha omnqumo.
- Faka i-cauliflower eceleni kwesibhakabhaka noma i-casserole dish bese ubeka kuhhavini elishisayo.
- Ukugcoba imizuzu engama-45 kuya kwangu-50 kuze kube khona ukholifulawa itheleki ithenda futhi ilula kancane.
- Ngenkathi i-cauliflower igosa yenza i-tahini sauce yakho.
- Beka i-saute pan phezu kokushisa okuphakathi nendawo ngokugqoka amafutha omnqumo.
- Engeza i-garlic yakho echotshoziwe bese upheka kuze kube yilapho uphumule futhi ucolile.
- Susa i-pan kusuka ekushiseni bese ufaka i-tahini, amanzi afudumele, i-garlic, ijusi kalamula, usawoti, ne-harissa, uma usebenzisa. Whisk kuze kuhlangane kahle.
- Geza isigamu se-tahini sauce kuwo wonke ukholifulawa.
- Sika ukholifulawa ube ngamacala ayisithupha kanye nendawo kumapuleti ngamanye.
- Shayela umsizi we-tahini osele phezu kwezinsizakalo ze-cauliflower ngayinye.
- Fafaza ama-herbs oqoshiwe kanye ne-pepitas phezulu bese ukhonza ngokushesha.
Ukholifulawa Okumnandi Kakhulu Ukupheka:
- I-Parlianan elinezimbali ezivuthiwe ngokuphelele
- Wonke ufulawa oqoshiwe ophethe i-Pesto, i-Goat Cheese, namaTamatisi
- I-Gratinaridi Gratin nge-Prosciutto
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 277 |
| Inani lamafutha | 19 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 75 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 10 g |