Turmeric e fa cauliflower ena mmala o mosehla, ha mefuta e meng ea Moroccan e bolokiloe lemon e eketsa tatso ea botona. Se sebeletse e le sehlabelo se bonolo kapa sejo se seholo sa meroho.
Seo U tla se Hloka
- 1 hlooho e kholo ea cauliflower
- 1 1/2 diaspone
- komine
- 1 teaspoon
- ginger
- 1 teaspoon letsoai
- 1/2 teaspoon
- paprika
- 1/2 teaspoon
- turmeric
- Pepere e ntšo kapa e-cayenne, ho latsoa
- Anyezi e le 1 (e tranelitsoeng kapa e khethiloe ka majoe)
- 3 cloves konofolo (khabeloa chopped kapa qobelloa)
- 1/4 ho 1/3 senoelo sa oli ea mohloaare
- 1 lemon e sirelelitsoeng (e arotsoe)
- 1 lifate tsa mohloaare tse khubelu (kapa li-olives tsa violet)
- 1/2 senoelo sa metsi
- Li-tablespoon tse peli ho ea ho tse tharo (tse qhibililoeng)
Kamoo U ka e Etsang
- Roba koliflower ho ea ho tse nyenyane tsa florets; hlatsoa. Kopanya k'holiflower ka linoko 'me u behelle ka thōko.
- Ka har'a sefate se seholo, se tebileng sa skillet kapa sa Dutch, senya lieiee le konofolo oli ea mohloaare ka mocheso o mofuthu ka metsotso e seng mekae feela. Eketsa koliflower, e bolokiloe lemon, lifate tsa mohloaare le metsi le ho tlisa ho emela.
- Koahela 'me u phehele ka metsotso e ka bang 10, u susumetsa ka bonolo hang kapa habeli ho fihlela cauliflower e le bonolo feela. Tsoela pele ho pheha, o sa koaheloe, ho fokotsa metsi a oli feela.
- Fokotsa cilantro e ncha holim'a cauliflower mme u sebetse.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 373 |
| Total Fat | 23 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 0 mg |
| Sodium | 142 mg |
| Li-carbohydrate | 39 g |
| Fiber Fiber | 9 g |
| Liprotheine | 10 g |