Sopho ea Leek le ea litapole ke ea khale ea kichine ea Brithani le ea Ireland e sa makatsang ha e le sopho e monate haholo. Empa, ka nako e 'ngoe phetoho e nyane le tweak ke ntho e ntle haholo ha litapole li fetisetsoa bakeng sa hunk ea monate o monate o halikiloeng . Ho chesa ho cauliflower, ho e-na le ho nolofatsa ka ho toba, ho eketsa monate o matla le monate o monyenyane ho cauliflower. Ebe u eketsa lemongrass le motsoako o motle oa lebese la kokonate 'me u na le sopho ea khale ea seboka sa lekholong la bo21 la lilemo la eclectic e ratang hlooho.
Seo U tla se Hloka
- 1 e bonolo ho cauliflower - khaola ka florets, teteaneng stalk tlosoa
- 6 tablespoon Extra Virgin oli ea mohloaare
- 1 seaplane onion - khabeloa chopped
- 3 likheo - hlatsoa le ho hlatsoa le ho khethoa
- Thupa ea 1 ea lemongrass
- Lihoai tse seng kae tse ncha kapa tse leqhoa
- 500ml veg stock
- 150ml lebese la kokonate
- Letoto le leholo la botoro
- Letsoai la letsoai le pepere ho latsoa
- Palesa e khubelu e nyane ho hloekisa
Kamoo U ka e Etsang
Hala sehoong ho 200C / 400F / Gas 6
Kenya lipalesa tsa cauliflower ka sekotlolo se seholo, fafatsa likhaba tse hlano tsa oli ea mohloaare le letsoai le lenyenyane bakeng sa monate, sisinya hantle ho netefatsa hore cauliflower e koahetsoe ka oli. Tlatsa florets holim'a baking sheet le cheast ka ontong e futhumetseng bakeng sa ka 10 - metsotso e 15. Koliflower e lokela ho pheha 'me metse e mongobo e halikiloe empa e sa chesoa.
Ha ha cauliflower e ntse e chesa, futhumatsa botoro ka pane e kholo le sopho e setseng ea oli.
Eketsa oiee e entsoeng 'me u phehe ho fihlela o nolofalitsoe mme o sa fetoloe empa o sa silafatsoe. Hang ha o bonolo, eketsa likheo 'me qetellong moholili o kile oa chesoa (boloka likotoana tse seng kae tsa kolifere e halikiloeng bakeng sa ho khabisa - ho ikhethela).
arola lemongrass ka likotoana tse tharo tse lekanngoe, u se ke ua senya pane kapa pine e nyenyane, morero oa hau ke ho o senya, o se ke oa o senya, kaha ho senya ho hlahisa monko le tatso. Fokotsa mocheso, koahele 'me u phehe metsotso e mmalwa ebe u eketsa lierekisi, seto le lebese la kokonate.
Ema ka metsotso e ka bang 10 u tlose mocheso. Tlosa lemongrass mme o kopane le sopho e boreleli ho e-na le motsoako oa lijo, Thermomix kapa sebelisa sesepa sa blender.
Khahlisa ka likhahla tse nyenyane tsa chilli le ho sila ka pepere e ntšo.
Sebeletsa sopho e nang le bohobe bo monate, kapa bohobe bo seng bakae bo bobebe.
Sopho ena e tla emela hantle haholo, leha ho le joalo, haeba u sa kenye li-chillies, hang ha u se u sebelisa letsatsi hape, u senya sopho, u se chese ebe u khabisa ka mokhoa o tloaelehileng.
K'hope ena e itšetlehile ka mokhoa o itšetlehileng ka recipe e tsoang ho British Leeks UK.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 785 |
| Total Fat | 76 g |
| Fat Satated | 40 g |
| Fat Unsaturated | 29 g |
| Cholesterol | 122 mg |
| Sodium | 405 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 6 g |
| Liprotheine | 9 g |