I-Bulgarian ebandayo ikhukhamba isobho lenziwa nge-yogurt, i-walnuts ne- dill . Lokhu kuwumnikelo wokuphumula owenzela i-no-cook futhi ongashiywe kakhulu futhi ukhonjiswe njengokungcola.
Okuzokwenza
- Ikhukhamba elikhulu elilodwa (elihlutshiwe, elihlwanyelwe futhi eliqoshiwe)
- 4 clove garlic
- 1/2 isipuni usawoti
- 1/4 indebe kanye 1/2 indebe walnuts
- 2 izinkatha zesinkwa (isinkwa esingasesikhwama samaswidi esinezinsuku eziyisikhombisa, esiqhekeziwe)
- 2 wezipuni kanye 1 1/2 wezipuni amafutha sunflower (noma walnut noma amafutha omnqumo)
- 1 1/2 izinkomishi yogurt
- Amapunikidi 1 kuya kwe-2 ijusi lemon (noma ukunambitha)
- 1/2 amanzi indebe (abandayo)
- 1 1/2 wezipuni zamafutha omnqumo
- Ukuhlobisa: i-dill entsha
Indlela Yokwenza
- Ukusebenzisa iprosesa yokudla (noma udoti ne-pestle, uma uthanda), i-puree garlic, usawoti, 1/4 indebe yama-walnuts nesinkwa. Kwengeza kancane amafutha ngokusebenzisa ukudubula kokudla kanye nenqubo kuze kuhlanganiswe kahle.
- Dlulisa ingxube esitsheni esikhulu bese ushaya i-yogurt, ikhukhamba nejusi lemon. Ngalesi sikhathi, ingxube ingakhonzwa njengenduku. Uma kungenjalo, ngenxa yesobho, engeza amanzi bese ushiya i-chunky noma i-puree uze ube bushelelezi.
- Isifriji kuze kube manje ukulungele ukukhonza. Thela isobho zibe izitsha ezibandayo bese uhlobisa nge 1/2 indebe walnuts oqoshiwe, umgodi wamafutha kanye dill fresh.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 199 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 8 mg |
| I-sodium | 81 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 6 g |