John Myers
Contents
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Izithako
Isitya esisecaleni - imifuno evela kwi-wok
- 1 Isandla Iimbotyi eziluhlaza zinomkhenkce
- 2 rod Isileri
- 400 g Iminqathe bunch
- 1 Ibrokholi
- 1 Ipelepele ebomvu
- 1 Uzucchini
- 50 g Sesame
- 1 tbsp Ioyile yeSesame (intsalela)
- Ityuwa, i-gourmet pepper ukunambitha
- 1 ilitha amanzi
- 1 tsp ityuwa
imiyalelo
- I-1st bunch ye-carrots ecocekileyo, i-peel kwaye inqunywe kwiintonga. Cola i-pepper kwaye uyinqumle ibe ngamaqhekeza amakhulu. Susa amaqabunga e-broccoli, uwahlule kwiiflorets kwaye uhlambulule iziqu, unqumle zibe ngamaqhekeza. Geza i-zucchini, yomile kwaye uyinqumle, uze udibanise. Sika iingcambu zeengcambu ze-celery kwaye usike zibe ngamaqhekeza.
- Thatha ipani kwaye ugalele amanzi kuyo. Yongeza ityuwa kunye ne-blanch iimbotyi, iintonga ze-karoti, iziqwenga ze-celery, i-broccoli florets kunye neziqwenga ze-stalk emanzini abilayo malunga nemizuzu engama-3. Emva koko uthele yonke into kwi-sieve, uthele amanzi abandayo phezu kwayo kwaye uyivumele ikhuphe.
- Ukulinganisa imbewu yeesame kwaye ubeke epanini ngaphandle kokufaka amanqatha. Apha yosiwe kubushushu obuphantsi / ubushushu. Yikhuphe ke uyiyeke iphole epleyitini.
- Ukushisa ioli yeesame kwi-wok kwaye kuqala gazinga i-zucchini kunye ne-pepper cubes kuyo. Emva koko yongeza imifuno elungiselelwe kunye nefry malunga nemizuzu emi-5 phezu kobushushu obuphakathi / ukushisa, ukuvuselela rhoqo. Emva koko ufefe imbewu yeesame ethosiweyo kwaye usebenze.
