Iresiphi emnandi yamazambane amnandi eya kuthi inyuse umdlalo wakho weVeggie

Umxholo

• Iresiphi yamazambane amnandi i-Superfood:
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Iitapile zisisityebi esinesondlo-kodwa loo nto ayithethi ukuba kufuneka zibe bland kwaye zikruquke. Ipakishwe igcwele i-broccoli emnandi kwaye inencasa ngembewu yecaraway kunye nedill, ezi ibhatata zigcweleyo zenza ukhetho olumnandi nolusempilweni. (Kuhle, uya kufuna ukuzongeza-kunye nezinye iiresiphi zebhatata ezinempilo-kwindlela yakho yesiqhelo.)

Iresiphi yamazambane amnandi i-Superfood:

Yenza: ii-servings ezi-2

Izithako

2 iitapile, ubungakanani obuphakathi

Iipuniwe ezi-2 zanyibilika ngeoyile yekhokhonathi

1 cofa ityuwa yeHimalaya

1 i-clove yegalikhi, igayiwe

1/4 ithisipuni imbewu ye-caraway

1/4 indebe yamanzi

I-1/2 yekomityi ye-broccoli florets

I-1 pepper ebomvu, i-cubed

I-1/8 indebe iparsley, ecoliweyo

I-lemon e-1 (ijusi kunye ne-zest)

1 ithisipuni yedill entsha

Ukuzikhethela: 1/8 indebe ye-feta cheese

Imikhombandlela:

1. Preheat oven ukuya kwi-350 ° F (175 ° C).
2. Gubungela iitapile zonke kwintwana yeoli yekhokhonathi kwaye ufefe ityuwa. Beka kwitreyi ye-oveni ubhake imizuzu engama-50, okanye kude kube ngaphakathi ithambe.
3. Susa iitapile ezishushu kwaye usike isikhewu ubude ezantsi embindini. Vula iitapile ngaphandle kokukrazula lonke ulusu. Khupha inyama yeetapile uyibeke kwisitya.
4. Kwi-pan yokucoca, tshisa ioli eseleyo yekakhukhunathi kunye negalikhi egayiweyo kunye nembewu ye-caraway. Pheka umzuzu we-1. Yongeza isiqingatha samanzi kunye ne-broccoli florets, intsimbi yepepper kunye neparsley. Pheka imizuzu emi-2.
5. Yongeza ijusi yelamuni kunye nenyama yebhatata kwaye udibanise de udibanise. Yongeza amanye amanzi, i-lemon zest, kunye nedill. Ixesha kunye neetyuwa ukunambitha.
6. Ngenisa ngononophelo lo mxube kwakhona kwizikhumba zeetapile kwaye usebenze ngokufafaza amahlumelo, amayeza, okanye i-feta ngaphezulu.

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