I-turmeric inikeza le kholifulawa umbala ophuzi okhanyayo, kanti ezinye izinongo zamaMoroccan kanye ne- lemon egcinwe zengeze i-flavour flavour. Sikhonze njengendlela elula noma isidlo esikhulu semifino.
Okuzokwenza
- 1 inhloko enkulu yekholifulawa
- 1 1/2 amathisipuni
- i-cumin
- 1 ithisipuni
- i-ginger
- 1 ithisipuni usawoti
- 1/2 isipuni
- i-paprika
- 1/2 isipuni
- i-turmeric
- Pepper omnyama noma i-cayenne, ukunambitha
- I-anyanisi e-1 (elicutshiwe noma eqoshiwe)
- 3 clove garlic (oqoshiwe noma ucindezelwe)
- 1/4 kuya ku-1/3 indebe yamafutha omnqumo
- 1 ilamula eligcinwe (elihlukanisiwe)
- 1 amafutha omnqumo amancane (noma ama-olives ama-violet)
- 1/2 indebe yamanzi
- Izipuni ezimbili kuya kwezingu-3 cilantro fresh (oqoshiwe)
Indlela Yokwenza
- Phula i-cauliflower ibe yi-florets encane; geza bese ugeza. Hlanganisa i-cauliflower ngezinongo bese ubeka eceleni.
- E-wide, deep skillet noma e-Dutch, shaya u-anyanisi nogalikhi emafutheni omnqumo phezu komlilo ophakathi kwamaminithi ambalwa nje. Engeza i-cauliflower, i-lemon egcinwe, iminqumo kanye namanzi bese uletha esimeni.
- Vala bese upheka imizuzu engaba ngu-10, uvuselela ngobumnene kanye noma kabili kuze kube khona ukholifulawa nje. Qhubeka ukupheka, ungatholakali, ukunciphisa uketshezi kumafutha kuphela.
- Fafaza i-cilantro entsha phezu kwekholifulawa bese ukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 373 |
| Inani lamafutha | 23 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 16 g |
| I-cholesterol | 0 mg |
| I-sodium | 142 mg |
| Ama-carbohydrate | 39 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 10 g |