John Myers
Tse ka Hare
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metsoako
- 300 g Broccoli e ncha
- 8 Lihoete
- 1 Anyanese
- 2 cloves Konofolo
- 1 e nyenyane Li-chunks tsa Rawit - chilli e nyane e chesang haholo
- Botoro kapa oli ea sesame
- 100 ml Krime e shapuoa kapa tranelate ea soya
- Letsoai, pepere, tsoekere
- 5 Tofu e tsubang
- Konofolo e hlaha le daisies
litaelo
- Khaola onion le konofolo ka li-cubes tse nyane ebe u li fufulela ka mafura a manyane, hape u khaole rawit le mofufutso ka tsona. Hlakola lihoete ka lithupa ebe u eketsa. Eketsa tsoekere e nyane, letsoai le pepere. Arola lipalesa tse nyane ho broccoli ebe u li beha ka thoko. Tlosa lehlaka libakeng tse thata le tse nang le lehlaka 'me u khaole likotoana tse nyane, u kenye lihoete. Tlatsa ka metsi e le hore meroho e se ke ea koaheloa 'me u lumelle ntho e' ngoe le e 'ngoe hore e bosoe ka bonolo ka metsotso e ka bang 12.
- Hlakola meroho e phehiloeng ka mokhoa o bonolo ka blender le ho e hloekisa ka tranelate, haeba u batla, u ka senya sopho ka sieve. Khaola tofu e tsuba ka li-cubes tse ntle 'me u chese ka sopho.
- Ka bokhutšoanyane, Fry broccoli florets ka botoro e nyenyane kapa oli ea sesame (ba tlameha ho lula ba tiile ho loma !!) 'me u noe letsoai le pepere.
- Beha sopho e nang le lipalesa tse 'maloa tsa broccoli ka lipoleiti tse chesitsoeng pele' me u khabise ka konofolo e hlaha e khaotsoeng hantle le daisies. E felile.
Nutrition
Ho sebeletsa: 100gLikorolo: 28kcalLikhabohaedreite: 2.7gLiprotheine: 3.8gMafura: 0.2g
