Isobho se-garlic eligutshiwe livame ukukhishwa ngamashizi, kodwa isobho se-vegan siphuka ushizi futhi sinikeza ukunambitheka okunye esikhundleni salokho. I-recipe ihlanganisa izithako ezimbili engizithandayo: i-garlic ne-lemon. Kuthatha isikhathi esincane sokwenza, ngenxa yegalikhi eyosiwe, kodwa kuwufanele umzamo wakho. Izobho ze-Lemon zinokukhanya nokukhanya ukuthi ezinye izinsosi ezithokozile azikho. Le iresiphi yesobho se-vegan ijoyina i-garlic enomsoco nge-lemon yokuqeda ukuhlanza okusha.
Izithako zokufakelwa namacebiso wokupheka
Njengoba kunikezwe i-lemon, lokhu isobho kuhle ekudleni kwasehlobo njengoba kubusika. Ukuze uthole ukudla okunomsoco wengeze ama-lens, ama-quinoa noma ama-chickpeas ku-iresiphi.
Okuzokwenza
- 1 ikhanda elikhulu
- ugaliki
- 2 wezipuni amafutha omnqumo (plus ngaphezulu ukubhoboza on clove garlic)
- 2 izinkomishi anyanisi ophuzi (oqoshiwe)
- 1 isipuni parsley (leaf flat, oqoshiwe)
- Isipuni se-1/2
- i-thyme (fresh, eqoshiwe)
- 15 i-garlic cloves (ehlutshiwe)
- 4 izinkomishi stock yemifino (sodium low, ahlukaniswe)
- 2 wezipuni juice juice (fresh)
- 1/2 indebe ubisi lwe-soy (mhlawumbe ezihlukahlukene eziqandisini)
- 3/4 ithisipuni usawoti (plus ngaphezulu ukunambitha)
- umnyama omnyama ukunambitha
- Ukuhlobisa: i-parlsey eqoshiwe
- Ukuhlobisa: i-lemon zest
Indlela Yokwenza
- Preheat ovini kuya 350F. Gcoba ikhanda lika-oliva ngamafutha omnqumo, ukugoqa nge-foil kanye nendawo kuhhavini ngehora elilodwa, noma kuze kube yilapho i-golden and soft and sweet. Vumela i-garlic epholile kuze ikwazi ukuphathwa. Usebenzisa iminwe yakho, faka ngobumnene ama-clove ukuwakhulula ezikhumba zabo ube esitsheni, bese ubeka eceleni. Lahla izikhumba.
- Esikhathini esincane esisezingeni eliphansi esitokisini samasheya noma epanini, ukushisa amafutha omnqumo phezu kokushisa okuphakathi. Engeza u-anyanisi, i-parsley, ne-thyme bese upheka kuze kube yilapho u-anyanisi usanda kutholwa, cishe imizuzu engama-3. Engeza i-garlic esisha neyomisiwe, bese upheka, uvuselela njalo, kuze u-anyanisi aguquke, cishe amaminithi angu-3-4 ngaphezulu. Engeza imifino yemifino kanye nejusi lemonisi, yehlisa ukushisa bese uvumela isobho simeme, simbozwe, imizuzu engu-35-40, noma kuze kube yilapho igallic isethenda kakhulu.
- Ukusebenza izindebe ezingu-1-2 ngesikhathi, inqubo isobho ku-blender, ukudlulisela isobho kwenye isitsha noma epanini. (Qaphela: qaphela ukuthi ungagcini umfutho we-blender; ungalokothi ugcwalise i-blender nge-liquide eshisayo engaphezu kwengu-50 egcwele futhi uqiniseke ukuthi i-lid iphephile ngaphambi kokucubungula.) Dlulisa isobho elihlanzekile epanini, faka i-soy-free soy ubisi kanye nosawoti, bese ubuyela ingxube ukuze imise. (Musa ukuletha emathumba.)
- Engeza usawoti owengeziwe kanye nopelepele ukunambitha, uhlobise nge-parsley fresh kanye ne-lemon, bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 242 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 939 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 11 g |