Le recipe ye-cauliflower kanye nesobho yemifino igcwele ukudla okuqiniswa kwamaphaphu futhi kuhle kakhulu ukusekela isimiso sezinzwa. Vary amakhambi ngokusho okuthandayo. Kuthatha cishe imizuzu engama-30 ukwenza futhi kunondla kakhulu.
Okuzokwenza
- 1 ikhanda lokukholafula
- 2 wezipuni amafutha omnqumo
- 1 onion ophakathi ophakathi (oqoshiwe)
- 1 i-leek (i-white and pale eluhlaza okwesibhakabhaka kuphela, eqoshiwe)
- 2 izaqathe (eziqoshiwe)
- 1 yam yama-Japanese amhlophe amhlophe (noma i-potato enkulu ye-Yukon yegolide, ehlutshiwe futhi eqoshiwe)
- I-stalk isilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- Izinkomishi ezingu-6 amanzi (noma isitokisi se-veggie noma isitokisi sezinkukhu ezizenziwe)
- 1 leaf leaf
- I-thyme yegatsha elingu-1
- 2 amaphini omanzi usawoti
- I-1/4 indebe cilantro (noma i-dill noma i-basil, ehlanzekile futhi eqoshiwe)
- ikhasi elimnyama lokunambitha (ukuzikhethela for macrobiotic eqinile)
Indlela Yokwenza
- Sika izinkomishi ezingu-4 ezincane (1 intshi) ezivela ekhanda lika-cauliflower bese uzibekela eceleni.
- Chofoza i-cauliflower esele ibe yizinhlamvu ezingu-1 intshi.
- Ukushisa amafutha omnqumo embizeni yesobho phezu komlilo ophakathi.
- Engeza u-anyanisi, ama-leeks, izaqathe, i-yam, isilimo esidliwayo esinamagatsha anamanzi, kanye neziqu ezinzima zekholifulawa.
- Pheka imizuzu emi-5-7, kuze anyanisi anyathele.
- Engeza amanzi, i-leaf leaf, thyme, nosawoti.
- Letha isobho kumathumba, ukumboza, ukunciphisa ukumbumba bese upheka imizuzu engu-20, noma kuze kube yimifino ifaka.
- Susa ekushiseni.
- Susa bese ulahla igatsha le-bay ne-thyme igatsha.
- Isisekelo sesobho se-Blend nge-blender eqondile (noma ngama-batches amancane ku-blender ejwayelekile).
- Lungisa ukuphumula uma kudingeka. Buyela emlilweni ophakathi, engeza i-cauriflower florets, bese upheka imizuzu eyengeziwe engu-10.
- Engeza i-cilantro, ama-grinds ambalwa e-pepper bese ukhonza ngokushesha.
- Qaphela: Uma ungadli isobho ngokushesha, engeza i-cilantro uma isetshenziswa.
Ikhonza 4-6
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 209 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 151 mg |
| I-sodium | 676 mg |
| Ama-carbohydrate | 21 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 14 g |