John Myers
Okuqukethwe
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Izithako
- 1 PC. I-clove yegalikhi
- 1 PC. U-anyanini
- 1 PC. Ubhatata omkhulu noma amabili amancane
- 2 PC. Zucchini
- 1 PC. I-Paprika
- 1 tbsp Ghee
- 2 cm Ginger
- 1 i-tsp I-cumin ngayinye, i-coriander yomhlabathi, imbewu yesinaphi emnyama, i-paprika powder
- 0,5 i-tsp Isinamoni ukunambitha
- 0,5 i-tsp I-Chilli flakes
- 400 g Utamatisi okheniwe oqoshiwe
- 250 ml Ubisi lwekakhukhunathi
- 250 ml Umhluzi wemifino
- 1 tbsp usiraphu we-maple
- 1 tbsp Apple Cider Vinegar
- 1 i-tsp Salt
- 1 Zincane Isipinashi noma i-Swiss chard
- 4 tbsp I-coriander entsha, eqoshiwe
Imiyalelo
- Hlanza u-anyanisi futhi uthathe izindandatho ezincane. Gcoba ku-ghee eshisayo epanini elikhulu imizuzu embalwa. Engeza u-garlic, u-ginger oqoshiwe kanye nezinongo bese ubhaka imizuzu emibili kuze kube yilapho yonke into iqala ukunuka.
- Hlanza ubhatata bese usika usayizi wamadayisi, uhlukanise i-zucchini ngobude bese uwasika. Sika i-paprika. Faka konke ebhodweni uthose omunye umzuzu. Gcoba ngemifino yemifino kanye notamatisi oqoshiwe. Faka ubisi lukakhukhunathi, isiraphu ye-maple, i-apula cider uviniga nosawoti. Bilisa bese ubilisa emlilweni ophansi kuya ophakathi cishe imizuzu engama-25 - 30. Lokhu kufanele kuphumele ku-sauce enokhilimu, enokhilimu.
- Ekugcineni goqa isipinashi noma i-Swiss chard bese ulinda ize igoqe. Khonza efafazwe nge-coriander. Ilayisi lihamba kahle nalo.
Nutrition
Ukusebenzela: 100gAma-calories: 67kcalAmakhabhohayidrethi: 4.4gAmaprotheni: 0.3gAmafutha: 5.4g
