Koliflower eohle e halikiloeng ke tsela e potlakileng le e bonolo ea ho lokisa meroho e ratoang bakeng sa lijo tsa lelapa tsa mantsiboea. Koliflower e halikiloeng e boetse e monate ka mokhoa o motle ka tahini sauce - moetlo oa Bochabela bo Hare o sebelisoang ka kabobs. U ka shapuoa sauce ka nako e sa lekanyetsoang ka tahini (peo ea sesame), garlic le lero la lemone. Haeba u rata lijo tsa hau ka lehlakoreng le monate, u phunyeletse ka harissa e nyenyane.
U ka fumana tahini le harissa li-supermarketeng tse khōlō ka ho fetisisa sebakeng se le seng sa mehloaare le liaparo tsa salate, kapa karolong ea lijo tsa merabe. Basebetsi ba lichelete tsa Bochabela bo Hare ba boetse ba na le bet e ntle.
Ho qeta sejana sena re fafatsa limela tse ncha tse entsoeng ka peō le pepitas - lipeo tse nyenyane tsa mokopu ntle le khetla - e tsotehang haholo, hape. Bakeng sa risepe ena, ke fana ka tlhahiso ea ho sebelisa basil, dill, le parsley tseo kaofela li tsamaeang ka mokhoa o makatsang ka ho cauliflower le ho tlatsana. Ikutloe u lokolohile ho leka leha e le efe ho kopana setlama ke seo u se ratang.
Tlhahiso ena ea Tahini e halikiloeng ea Koliflower e phetse hantle 'me e monate haholo. E sebetsa hantle ka boeona e le lijo tsa motšehare tsa motšehare kapa e ka sebelisoa e le sejana se lehlakoreng.
Seo U tla se Hloka
- 1 li-cauliflower tse ka hare
- 2 Tbsp oli ea mohloaare
- 2 cloves konofolo, e sithabetseng, minced
- 1/2 senoelo sa tahini se kopane
- 1/4 senoelo sa metsi a futhumetseng
- 1/4 senoelo sa lero la lero la lemone
- 1/2 teaspoon letsoai
- 1 teaspoon harissa pente (ka khetho)
- 1/2 senoelo Lipofu, tse tala (peō ea mokopu ea se-shell)
- Fresh basil, tse ka bang 2 tablespoons khabeloa chopped
- Fresh dill, hoo e ka bang 2 tablespoons khabeloa chopped
- Fresh parsley, tse ka bang 2 tablespoons khabeloa chopped
Kamoo U ka e Etsang
- Lokisetsa setofo sa hau ho 375 F. F. Etsa sejana sa baking kapa sejana se sa tebang sa casserole ka pampiri ea likopi kapa lihlahisoa tsa aluminium.
- Tlosa makhasi a ho cauliflower, khaola ka tlaase ho bakoang, 'me u hlatsoe ka botlalo. Pat e omme.
- Tlosa koliflower hohle ka seatla se bulehileng ka oli ea mohloaare.
- Beha li-cauliflower ka tlaase holim'a sesepa sa ho baka kapa sejana sa casserole mme u behe ka ontong e chesang.
- Roast bakeng sa metsotso e 45 ho isa ho e 50 ho fihlela cauliflower ke fork e bonolo le e nyenyane e sootho.
- Ha ha cauliflower e chesa e etsa sauce ea hau.
- Beha pan saute holim'a mohaho-mocheso o phahameng ka ho roala ha oli ea mohloaare.
- Eketsa konofolo ea hao e sithabetseng mme u phehe ho fihlela o monate le monko o monate.
- Tlosa pan ho tloha mocheso 'me u kenye tahini, metsi a futhumetseng, konofolo, lero la lero la lemone, letsoai le harissa, haeba u sebelisa. Whisk ho fihlela e kopane hantle.
- Hlatsoa halofo ea sauce ea tahini hohle ho cauliflower.
- Khaola li-cauliflower ka li-wedge tse tšeletseng le sebaka ka lipoleiti ka bomong.
- Fokotsa sauce e setseng holim'a seriti sa motho ka mong.
- Fokotsa litlama tse khethiloeng le pepitas ka holimo mme u sebetse hang-hang.
Lijo Tse Monate Tse Monate Li-Recipes:
- Lijo Tse Monate Tse monateliloeng ka Kolili e nang le Parmesan
- Nako le e 'ngoe e halikiloeng ea Kolili e nang le Pesto, Cheese ea Lipōli le ea Tomate
- Holiflower Gratin le Prosciutto
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 277 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 75 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 7 g |
| Liprotheine | 10 g |