John Myers
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Izithako
- 500 g Ithanga leskwashi
- 200 g Umxube wepepile omncinci
- 2 amancinane I-anyanisi ebomvu
- 1 ubungakanani obuphakathi I-clove yegalikhi
- 1 ubungakanani obuphakathi iapile
- 150 g iswekile emdaka
- 2 tbsp Ioyile ekhutshiwe
- 150 ml Apple Cider Vinegar
- 1 Intonga yesinamon
- 3 Qhekeza Iipilisi zeCardamom
- 1 tsp Ikumin yangaphantsi
imiyalelo
- Cinezela iipoda zekhadiamom ngasemva kwemela. Gcoba i-cardamom, i-cumin kunye ne-sinamon stick kwi-saucepan ngaphandle kwamafutha de ibe nevumba elimnandi. I-anyanisi kunye negalikhi zihlutshiwe kwaye zinqumle zibe ziincinci ezincinci. Yenza isiqingatha umxube wepepile encinci, susa undoqo, kuqala ube yimicu ebhityileyo kwaye emva koko ndinqumle amaqhekeza amancinci. Hlukanisa ithanga, uhlambulule, ususe imbewu ngepuni kwaye usike inyama yethanga ibe ngamaqhekeza amancinci.
- Yongeza ioli ye-rapeseed, itswele, ikonofile kunye ne-paprika mix kwaye udibanise malunga nemizuzu emi-5-6 ngelixa uvuselela. Yongeza iswekile epanini kwaye ugxobhoze de inyibilike. I-Deglaze ngeviniga, yongeza ithanga kwaye upheke ungagqunywanga imizuzu engama-25 phezu kobushushu obuncinane.
- I-peel ama-apula, yinqumle kwisiqingatha, ingundoqo kwaye uyinqumle ibe ngamaqhekeza. Beka iziqwenga ze-apula epanini kwaye upheke enye imizuzu eyi-15. Ngokukhawuleza gcwalisa kwiiglasi ezi-3 (malunga ne-300 ml), vala ngokuqinileyo, ubeke isiciko imizuzu eyi-15.
isondlo
Ukukhonza: 100gI khalori: 132kcalIiCarbohydrate: 20.5gIprotheni: 1.5gAmafutha: 4.6g
