John Myers
Contents
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Izithako
- 1 UShalot
- 1 I-clove yegalikhi
- 300 g IiKaroti
- 2 tbsp ibhotolo
- 50 g Iilentile zibomvu
- ITyuwa kunye nepepper
- 1 songe iswekile
- 0,25 tsp UHarissa
- 800 ml Umhluzi wemifuno
- 120 g Mead
- 1 Iziqu I-Mint entsha
- 100 g Yogurt
imiyalelo
- Sika i-shallot kunye negalikhi kwii cubes ezinkulu. I-peel i-karoti kwaye uyinqumle kwiinqununu ze-1 cm. Fudumeza ibhotolo epanini. Gcoba imifuno kunye neelentile kuyo. Ixesha ngetyuwa kunye ne-pinch yeswekile. Yongeza isitokisi, yizisa kwi-thumba kwaye ugubungele ubushushu obuphakathi Pheka malunga nemizuzu emi-5. Ixesha kunye nepepper, ityuwa kunye neharissa. I-puree kakuhle isobho nge-blender.
- Okwangoku, misa i-mince kwiibhola malunga ne-2 cm ngobukhulu. Ncoba amagqabi e-mint kwiziqu kwaye usike abe yimicu emincinci. Yongeza iibhola zemince kwisuphu kwaye uvumele ukuba ubilise malunga nemizuzu emi-5 phezu kobushushu obuphakathi. Lungiselela isobho se-carrot kunye ne-lentil kwiiplate, ufefe nge-mint kwaye usebenze nge-yoghurt.
isondlo
Ukukhonza: 100gI khalori: 93kcalIiCarbohydrate: 3.7gIprotheni: 2.4gAmafutha: 7.7g
