Kakaretso ea sopho e entsoeng ka ho cauliflower e sebelisa mefuta e mengata ea tlhaho le tsoekere e eiee le ho cauliflower ho etsa sopho e monate le e babatsehang ka ho hlaba meroho ka har'a sekontiri se boreleli, ebe se eketsa ka ho eketsehileng ka ho eketsa tranelate e boima. U lokolohe ho eketsa cayenne hape haeba u rata lintho tse monate.
Na u utloa bohloko? Leka tsena tse ling tse monate tsa ho futhumatsa lihoho tsa mariha. Kapa, leka Cream ena e bonolo empa e le mabothobotho a Sopholiflower Soup .
Seo U tla se Hloka
- 1 onion, hoo e ka bang e khethiloe
- 2 tablespoons botoro (le ho feta bakeng sa ho ikhethela ho khabisa)
- 1/2 teaspoon letsoai le letle la letsoai (le ho feta ho latsoa)
- 2 cloves konofolo
- 1 tablespoon curry phofo
- Ho ikhethela: 1/4 teaspoon cayenne
- 1 hlooho ea li-cauliflower
- Likopi tse 4
- moro oa kana kapa
- meroho moro
- 1/4 ho 1/2 senoelo sa tranelate e boima
- Khabiso ea ho ikhethela: likhaba tse peli tse hahiloeng ka khaves kapa li-cilantro tse ncha
Kamoo U ka e Etsang
- Halve, peel, 'me u se ke ua tšela anyezi. Ka pitsa e khōlō holim'a mocheso o mofuthu, qhibilihisa botoro. Eketsa lieiee 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. (Le hoja li-onion li pheha, khaola makhasi leha e le afe a hlooho ea cauliflower 'me u tšele cauliflower; e qhelele ho florets mme u phunye li-stems le mantlha-e ntle ho sopho ena! Beha ka thōko.)
- Ebola 'me u tšele konofolo ebe u e kenya pitseng. Pheha ho fihlela monko o monate, hoo e ka bang motsotso. Eketsa phofo ea curry le cayenne, haeba u sebelisa, 'me u hlohlelletse ho kopanya ka botlalo, metsotso e ka bang 30.
- Eketsa koliflower ho pitsa, hlohlelletsa ho kopanya, koahela le ho pheha metsotso e 3. Eketsa moro, tlisa motsoako ho pheha, fokotsa mocheso ho boloka ho tsitsisa ho tsitsitseng le ho pheha ho fihlela cauliflower e le bonolo haholo, hoo e ka bang metsotso e 10.
- Haeba u na le motsoako oa ho kolobetsoa ka letsoho, u se sebelise ho hloekisa sopho e entsoeng ka pitseng. E-ea ea hlanya, o batla sopho e phethehe ka ho feletseng. Ha ho na blender ka letsoho? Ha ho bothata: ho otloloha ka li-batches ho ea li-blender kapa lijo tsa motlakase ho fihlela ho boreleli (beha thaole ea kichineng holim'a li-blender ho thibela ho chesa ho ka etsahala). (Tlhokomeliso: Hona joale ntlha ea sopho e ka qhibiliha, e koahetsoe, mme e nahaneloa ka likhoeli tse 4.)
- Eketsa tranelate 'me u phehe ka mocheso o tlaase-tlase ho fihlela sopho e chesoa. Latsoang 'me u kenye letsoai le / kapa pepere haeba u nahana hore e hloka. O ka eketsa hape tranelate, haeba u khetha sopho esita le creamier.
Sebeletsa sopho e chesang, e fafatse likokoanyana tse khethiloeng kapa tse ling tse nang le mafura le / kapa pat ea botoro, haeba u rata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 135 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 20 mg |
| Sodium | 544 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |