John Myers
Contents
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Izithako
- 300 g I-broccoli entsha
- 8 IiKaroti
- 1 Itswele
- 2 i clove Garlic
- 1 amancinane Iziqwenga zeRawit - itshilisi encinci eshushu kakhulu
- Ibhotolo okanye ioli yeesame
- 100 ml I-cream cream okanye i-soy cream
- Ityuwa, ipepile, iswekile
- 5 Itofu etshayayo
- Igalikhi yasendle kunye needaisies
imiyalelo
- Sika i-anyanisi kunye negalikhi kwiityhubhu ezincinci kwaye uzibile ngamafutha amancinci, kwaye unqumle kakuhle i-rawit kunye nokubila kunye nabo. I-carrots ye-Grate ibe yizintonga kwaye ungeze. Ixesha kunye noshukela omncinci, ityuwa kunye nepepper. Ukwahlula iintyatyambo ezincinci kwi-broccoli kwaye ubeke eceleni. Susa i-stalk kwiindawo ezinzima kunye ne-strawy kwaye usike kwiincinci ezincinci, zongeza kwiinqathe. Gcwalisa ngamanzi ukwenzela ukuba imifuno ingagqunywanga kwaye uvumele yonke into idibanise ngobumnene malunga nemizuzu eyi-12.
- I-puree ngokucokisekileyo imifuno ephekwe ngokuthambileyo kunye ne-blender kwaye uhlambulule ngekhilimu, ukuba uyafuna, unokunciphisa isobho nge-sieve. Yinqumle i-tofu etshayiweyo ibe ngamacube amahle kwaye ushushu kwisobho.
- Ngokufutshane uqhotse i-broccoli florets kwibhotela encinci okanye i-oyile yesesame (kufuneka bahlale beqinile kwi-bite !!) kunye nexesha ngetyuwa kunye nepepper.
- Beka isobho kunye neentyatyambo ezimbalwa ze-broccoli kwiiplate ezifudumalayo kwaye uzihombise ngegalikhi yasendle ecoliweyo kunye nedaisies. Igqitywe tu.
isondlo
Ukukhonza: 100gI khalori: 28kcalIiCarbohydrate: 2.7gIprotheni: 3.8gAmafutha: 0.2g
