Umzala kunye nemifuno kunye neenkukhu

Lo mzala unemifuno kunye neenkukhu zinokuba njalo bonisa ngeendlela ezahlukeneyo esiya kuyisebenzisa ngokwesihlandlo ngakumbi ixesha esinalo.

Kwintetho yokuqala sinokukhetha i isithsaba seklasikhi. Ukwenza oku, kufuneka sigcwalise kuphela ukungunda okugcotyiweyo kunye nomzala, sicofe kakuhle kwaye singasikhupheli kwisitya okanye kwisitya sokuphaka. Esizikithini sibeka imifuno kunye namantshontsho kwaye sigqibe ngokufefa ngekoriyanderi okanye iminti.

Inkcazo yesibini iyafana nesithsaba kodwa umboniso ngoka indlela nganye. Ukwenza oku kuya kufuneka sisasaze ioyile encinci okanye ibhotolo kwiringi yokuyibeka. Yigcwalise ngecouscous, khama kancinci ukuyiqinisa. Susa umsesane kwaye uhombise ngemifuno kunye neenkukhu. Njengakwinguqulelo yangaphambili sigqiba ngokufefa ngekoriander okanye iminti.

Olwesithathu ukhetho lolona lusisiseko. Iya kuba malunga nokuxuba umzala kunye nemifuno kunye nee-chickpeas ezixutywe kakuhle ngokungathi kunjalo irayisi isaladi. Le yeyona nguqulelo siyisebenzisa kakhulu ekhaya ngenxa yokungxama kodwa nangazo naziphi na iinkcazo incasa iyafana.

Umzala kunye nemifuno kunye neenkukhu

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Akukho iakhawunti okwamanje? Register

Umzala kunye nemifuno kunye namantshontsho yeresiphi epheleleyo enokuboniswa ngeendlela ezahlukeneyo kodwa uhlala enesiphumo esifanayo esimnandi.

• UMayra Fernandez Joglar

• Uhlobo lweRipeipe: ukuqala
• Iikhalori: 380
• Iinkonzo: 2

• Ixesha lokulungiselela: 4M
• Ixesha lokupheka: 12M
• Ixesha elipheleleyo: 16M

Izithako

• I-125 g yesemolina yomzala
• 100 g yamantshontsho ephekiweyo
• 85 g we-zucchini
• 30 g yomnqatha
• 60 g itswele
• I-45 yeekiki
• 15g oyile
• I-100 g yemhluzi yemifuno

Ukulungiselela

1. Lungisa umzala ngokwemiyalelo yomenzi.

2. I-Peel kwaye uhlambe i-carrot kunye ne-leek. Beka ezi ziqwenga kwiglasi kwaye usike ngokwenkqubo Imizuzwana emi-3, isantya 5. Susa kwaye ugcine.

3. Ngaphandle kokuhlamba iglasi, beka i-anyanisi ehlutshiwe kunye nekhethiweyo. Yinqunqe ngexesha Imizuzwana emi-4, isantya 5. Hlisa iziqwenga kwiibhleyidi, yongeza ioyile kwaye usongele Imizuzu emi-5, 100º, isantya 1.

4. Emva kwexesha, yongeza i-leek kunye ne-kroti ebesiyigcinile. Inkqubo Imizuzu emi-5, 100º, isantya 1.

5. Yongeza i-zucchini kunye ne-chickpeas eziphekiweyo. Inkqubo 1 umzuzu, 100º, isantya 1. Thela umhluzi kwaye upheke yonke into kunye Imizuzu emi-5, 100º, isantya 1.

6. Susa kwiglasi kwaye usebenze kunye nomzala, usebenzisa naziphi na izindululo endizichazile kwintshayelelo.

 Ukulingana kunye ne-TM21

Iinkcukacha ezithe xaxe - Irayisi, iinanapple kunye nesaladi yenkukhu