John Myers
Contents
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Izithako
- 1 IPc. I-clove yegalikhi
- 1 IPc. Itswele
- 1 IPc. Ibhatata enkulu okanye ezimbini ezincinci
- 2 IPc. Uzucchini
- 1 IPc. Paprika
- 1 tbsp Ghee
- 2 cm ijinja
- 1 tsp Ngamnye we-cumin, i-coriander yomhlaba, imbewu yemostade emnyama, i-paprika powder
- 0,5 tsp Isinamon ukunambitha
- 0,5 tsp I-Chilli flakes
- 400 g Iitumato ezinkonkxiweyo ezinqunqwe
- 250 ml Ubisi lweKoconut
- 250 ml Umhluzi wemifuno
- 1 tbsp imaple syrup
- 1 tbsp Apple Cider Vinegar
- 1 tsp ityuwa
- 1 Isandla Isipinatshi okanye iSwiss chard
- 4 tbsp I-coriander entsha, eqoshiwe
imiyalelo
- I-anyanisi i-peel kwaye uyinqumle ibe ngamakhonkco amancinci. Gcoba kwi-ghee evuthayo kwi-pan enkulu imizuzu embalwa. Yongeza igalikhi, i-ginger egayiweyo kunye neziqholo kwaye utshise imizuzu emibini de yonke into iqale ukuvumba.
- I-Peel iitapile kunye ne-dice bite-size, unciphise ubude be-zucchini kwaye unqumle kwi-crescents. Dice paprika. Beka yonke into embizeni kwaye gazinga omnye umzuzu. I-Deglaze kunye nemifuno yemifuno kunye neetamatato eziqoshiwe. Yongeza ubisi lwekakhukhunathi, isiraphu ye-maple, i-apula cider iviniga kunye netyuwa. Yibilise uze ugalele phezu kobushushu obuphakathi malunga nemizuzu engama-25 ukuya kwengama-30. Oku kufuneka kubangele i-sauce ekhrim, ekhrim.
- Gqibezela usonga isipinatshi okanye iSwiss chard kwaye ulinde de iwe. Khonza ufefe nge-coriander. Irayisi ihamba kakuhle nayo.
isondlo
Ukukhonza: 100gI khalori: 67kcalIiCarbohydrate: 4.4gIprotheni: 0.3gAmafutha: 5.4g
