John Myers
Okuqukethwe
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Izithako
- 200 g Ilayisi
- Salt
- 2 Anyanisi
- 1 I-clove yegalikhi
- 50 g Amabhilikosi omisiwe
- 50 g omisiwe
- 50 g nezinsuku
- 200 g seitan
- 1 Bunch Kancane
- 5 tbsp Amafutha e-Olive
- 50 g Izinti ze-almond
- 450 ml Umhluzi wemifino
- 2 tbsp Namathisela utamatisi
- 1 tbsp Uju
- 500 g Upelepele obomvu
- 400 g I-yoghurt yemvelo
- 1 Bunch Anyanisi wasentwasahlobo
okwenhlanganisela yezinongo:
- 1,5 i-tsp I-paprika emnandi
- 1,5 i-tsp I-coriander ephansi
- 1,5 i-tsp Ikhumini laphansi
- 0,5 i-tsp I-Chilli flakes
- 1 i-tsp Isinamoni
- 2 i-tsp I-Ras El Hanout
Imiyalelo
- Bilisa irayisi emanzini anosawoti angu-400 ml phezu kokushisa okuphakathi epanini elivaliwe cishe imizuzu eyi-10. Chop zonke izithelo ezomisiwe. Sika u-anyanisi nesweli kahle.
- Sika i-seitan ibe ama-cubes. Sika i-parsley kahle. Hlanganisa zonke izinongo zengxube yezinongo.
- Shisisa izipuni ezi-3 zamafutha epanini bese usakaza u-anyanisi, u-garlic kanye ne-seitan imizuzu embalwa. Faka ingxube ye-alimondi nezinongo. Faka i-tomato unama bese uyisusa kancane. Gcoba ngesitoko semifino. Faka uju.
- Engeza irayisi bese uvumela yonke into ibambe emlilweni omncane cishe imizuzu engu-10-15 kuze kube yilapho uketshezi lumuncwa.
- Sika upelepele ocijile ngobude, susa imbewu bese ubilisa ngamafutha asele epanini le-grill cishe imizuzu engu-7 nhlangothi zombili phezu kokushisa okuphakathi. Bese ubeka eceleni.
- Ukucwilisa, hlanganisa iyogathi nengxenye yeparsley nosawoti. Engeza amanye amakhambi noma izinongo ngendlela othanda ngayo.
- Sika u-anyanisi wasentwasahlobo ube amasongo amahle. Fry irayisi ngokushisa okuphezulu imizuzu emi-5 ukuze i-crust yakheke phansi epanini. Sula lokhu nge-spatula bese uvula irayisi. Phinda le nqubo izikhathi ezimbalwa kuze kube yilapho irayisi libe nsundu kancane.
- Khonza irayisi nge-paprika ne-yogurt dip.
Nutrition
Ukusebenzela: 100gAma-calories: 188kcalAmakhabhohayidrethi: 17.1gAmaprotheni: 4.8gAmafutha: 11.1g
