Khalase ena e potlakileng ea sopho e entsoeng ka sopholiflower e sebelisa eiee le cauliflower ho etsa sopho e boreleli, e monate e tsoang meroho e hloekisitsoeng eo u ka eketsang litheko tse boima tsa sopho e ntle. Sebeletsa ka bohobe bo se nang bohobe bakeng sa lijo tsa motšehare kapa ho sebeletsa likaroloana tse nyenyane bakeng sa ho bula ha lijo tse kholoanyane.
Tlhokomeliso: Ho batla ntho e itseng e sa ruileng hakaalo? Leka sopho ena e monate ea Cauliflower ea Pure .
Na u utloa bohloko? Leka tsena tse ling tse monate tsa ho futhumatsa lihoho tsa mariha.
Seo U tla se Hloka
- 1 eiee e bohale
- 2 tablespoons botoro
- 1/2 teaspoon letsoai (letsoai le letle la letsoai, le ho feta ho latsoa)
- 2 cloves konofolo
- Hlooho e le 'ngoe
- kholifolaoa
- Likopi tse 4
- moro oa kana (kapa
- meroho oa meroho )
- 1/2 pepere ea pepere * (e tšoeu, e ncha fatše)
- 1/4 teaspoon nutmeg (e sa tsoa silaloa)
- 1 k'hemik'hale e boima (e boima)
- Ho ikhethela: likhasepo tse 2 tsa parsley (tse hahiloeng hantle, kapa tsa chives, bakeng sa ho khabisa)
Kamoo U ka e Etsang
- Ebola 'me u se ke ua tšela anyezi. Ka pitsa e khōlō holim'a mocheso o mofuthu, qhibilihisa botoro. Kenya onion le letsoai. Ho pheha, ho susumetsa ka linako tse ling ho fetola mocheso e le hore eiee e phehe empa e se sootho, ho fihlela liiee li shebahala li le monate ebile li batla li le monate, hoo e ka bang metsotso e 5.
- Ha li-eiee li pheha, ebola 'me u tšose konofolo. Kenya konofolo ho pitsa ebe u pheha ho fihlela monko o monate, hoo e ka bang motsotso o le mong.
- Ho sa le joalo, batla ho oela ho cauliflower kapa ho e hula ka har'a florets. Batho ba bangata ba tla ba tekong ea ho lahla motsoako o mosoeu o mosoeu, empa o na le tatso e ngata, e le ho e pata le ho e kenya ka har'a florets !. Eketsa koliflower ho pitsa, hlohlelletsa ho kopanya, koahela le ho pheha metsotso e 3.
- Eketsa moro, tlisa ho pheha, 'me u fokotsa mocheso ho boloka ho tsitsa. Pheha ho fihlela cauliflower e le bonolo haholo, hoo e ka bang metsotso e 10.
- Etsa sopho e entsoeng ka letsoho le kolobetsoe ka letsoho. Kapa, ho phalla ka blender kapa processor process ho fihlela ho boreleli (beha tela ea kichineng holim'a blender ho thibela ho chesa ho ka 'na ha chesa); ho itšetlehile ka hore na blender ea hao e khōlō hakae, ho ka 'na ha hlokahala hore u sebetse ka li-batches. Leha ho le joalo o hloekisa sopho, oe qeta nako e telele ho feta eo u nahanang hore e hlokahalang ho finyella sopho e bonolo e ka khonehang.
- Susumelletsa pepere le nutmeg. Latsoang 'me u kenye letsoai, pepere, le / kapa litholoana tse ling tseo u li ratang. (Tlhokomeliso: Hona joale ntlha ea sopho e ka qhibiliha, e koahetsoe, mme e nahaneloa ka likhoeli tse 4.)
- Hlohlelletsa ka tranelate mme u phehe ka mocheso o tlaase-tlaase ho fihlela sopho e ntle ebile e chesa.
Sebeletsa sopho e chesang, ka ho fafatsa parsley kapa chives e le e monate, haeba u rata.
* Hobaneng pepere e tšoeu? Ho qoba likhoele tse ntšo mongobo o mosoeu o mosoeu. Ho tseba hore ke lona lebaka, haeba u sa nahane ka likhopolo tse seng kae, tsoela pele 'me u sebelise pepere e ntšo, haeba u rata!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 393 |
| Total Fat | 28 g |
| Fat Satated | 18 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 83 mg |
| Sodium | 1,098 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 6 g |
| Liprotheine | 11 g |