John Myers
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Izithako
- 400 g Icauliflower
- 3 Iminqathe ephakathi
- 1 Itswele
- 120 g Ipleyiti yeelentile
- 3 iinqununu Ingcambu ye-ginger, inqunyulwe kakuhle
- 3 tbsp I-oil yeSesame
- 1 I-clove yegalikhi
- 1 tbsp Cumin
- 2 tsp Ngesi. ikheri
- 0,5 L Umhluzi wemifuno
- 2 tbsp Ikrimu emuncu
- Ityuwa, i-harissa okanye i-chilli
imiyalelo
- Gcoba i-lentile nge-cumin, gubungela kakuhle ngamanzi kwaye uvumele ukuba udibanise malunga nemizuzu engama-40. Kusafuneke ubenentwana yokuluma.
- Okwangoku, hlambulula izaqathe kwaye uzinqumle zibe ngamaqhezu. Coca i-cauliflower kwaye uhlukanise okanye usike kwiintyatyambo ezinkulu. Hlukanisa i-anyanisi kwaye uyinqumle ibe ngamaqhekeza.
- Sika kakuhle izilayi ezintathu zeengcambu zejinja. Kwakhona usike i-clove yegalikhi ibe ngamaqhekeza amancinci.
- Iipunipoli ezi-2 zeoyile yesesame epanini kwaye uqhotse i-cauliflower florets malunga nemizuzu emi-5, uthuli nge-curry kwaye uvumele urose ngokufutshane. Yongeza enye i-tablespoon yeoli, uze udibanise i-anyanisi, i-garlic, i-ginger kunye ne-karoti, gazinga ngokufutshane kunye ne-deglaze kunye nemifuno yemifuno. Yiyeke ibile kancinci malunga nemizuzu eyi-8-10 de i-cauliflower kunye neekherothi ziphekwe.
- Yongeza iilenti, eziphekwe okwangoku, xuba kakuhle kunye nexesha kunye neharissa kunye netyuwa. Vumela ukumisa enye imizuzu eyi-1-2.
- Okokugqibela cokisa ngamacephe angama-2-3 ekhilimu emuncu kodwa ungaphindi ubilise.
isondlo
Ukukhonza: 100gI khalori: 147kcalIiCarbohydrate: 1.9gIprotheni: 1.1gAmafutha: 15.2g
