Isanqante enokhilimu, isobho le-kale

Uma kungokwakho zokupheka zemifino Ngeke ube nokhetho ngaphandle kokumangazwa yile isanqante enokhilimu, isobho le-broccoli kanye ne-kale. Ukunambitheka kwawo okuncane nokuthungwa kwezinyosi kukwenza kube okunye okunempilo okususa amakhaza ebusika.

Futhi ngukuthi, ngaphezu kokufudumeza umzimba wethu, kusinikeza izinto eziningi ezinhle kakhulu ukuthi kufanele kube yisisekelo ekhishini lethu. Kugcwele amavithamini, amaminerali, ifayibha Futhi, into enhle kakhulu ukuthi iyasutha futhi ilula.

Lesi sobho senziwa ukuze ama-vegans, ama-celiacs, i-lactose neqanda elingabekezelelani kungayithatha. Ngamafuphi, isobho eliphakeme kakhulu lomndeni wonke.

Isanqante enokhilimu, isobho le-kale

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Jabulela isobho elinothile ogcwele ukhilimu ogcwele amavithamini namaminerali.

• UMayra Fernandez Joglar

• Uhlobo lweresiphi: amasobho
• Amakholori: 220
• Izinkonzo: 8

• Isikhathi Ukupheka: 33M
• Isikhathi esiphelele: 33M

Izithako

• 100 g anyanisi
• 1 isigaxa sikagalikhi
• 20 g amafutha omnqumo
• 5 izaqathe eziphakathi
• 60 g kale
• 20 g isitashi sikakolweni
• 375 g womhluzi wemifino
• 375 g wobisi olungenalo ubisi
• 200 g broccoli
• 20 g wemvubelo yokudla okunempilo
• Sal
• Pepper

Ukulungiselela

1. Sihlanza u-anyanisi negalikhi kagalikhi. Siyaziluma ngesikhathi Imizuzwana eyi-3, isivinini esingu-5. Wehlisa izingcezu ngasezinkingeni.

2. Engeza amafutha bese uwafaka Imizuzu emi-5, 120º, isivinini 1.

3. Ngenkathi siklwebha izaqathe bese sizigeza kanye namaqabunga e-kale. Sika amaqabunga abe yimichilo kaJulienne bese izaqathe zibe yizicucu ezi-5 noma eziyisi-6.

4. Ngemuva kwesikhathi, sifaka le mifino engilazini. Siyahlela Imizuzu emi-5, 100º, isivinini 1.

5. Ngemuva kwalokho sifaka isitashi sommbila siqinisekisa ukuthi asiweli konke kuzinhlamvu. Isizini bese uyi-brown phakathi Imizuzu emi-2, 100º, isivinini 1.

6. Faka umhluzi wemifino nobisi olushisayo lwemifino bese ukuphekela Imizuzu emi-10, 100º, isivinini 1.

7. Sithatha isikhathi ukusika i-broccoli ibe ngamaqoqo amancane bese siyayigeza kahle.

8. Ngemuva kwalokho siyayengeza bese siqhubeka nokupheka abanye Imizuzu emi-10, 100º, isivinini 1.

9. Ekugcineni, sifaka imvubelo yokudla okunomsoco futhi siyixube Iminithi elingu-1, isivinini 2, ukujika kwesokunxele, akukho ukushisa.

10. Uma kunesidingo singalungisa usawoti kanye nopelepele.
    Siphaka isobho siqinisekisa ukuthi ipuleti ngalinye liqukethe izingcezu eziningana zemifino emi-3.

Ufuna ukufunda kabanzi ngesanqante enokhilimu, isobho, nesobho le-kale?

Ukuze wenze lokhu isobho elinokhilimu, noma i-chowder njengoba izikhulumi zesiNgisi zibabiza kanjalo, ngisebenzise isitashi sommbila kepha futhi ungasebenzisa ufulawa welayisi noma okunye okungenayo i-gluten. Ngithanda isitashi sommbila ngoba sinamandla amakhulu okujiya futhi ngemali encane uyakuthola lokhu uhlobo lokupheka babe nokuthungwa okulungile.

Ungashintsha futhi ubisi lwemifino. Kulokhu ngisebenzise irayisi kepha lihamba kahle nganoma yiliphi elinye eliguqulelwe abadliwayo. Ukuphela kokucatshangelwa ngama-calories, ilayisi lilula kuneziphuzo zemifino zamantongomane.

Kuma-soup ngithanda ukuthi i-broccoli ithambe. Ngakho-ke uma ungumthandi we- al dente ukwakheka, kuzofanele unciphise ukupheka umzuzu owodwa noma emibili ephuzwini lesi-8.

Ukuze ngithuthukise izinzuzo zayo futhi ngiyinikeze ukunambitheka koshizi ngaphandle kokuyisebenzisa, ngingezile imvubelo yokudla okunempilo. Uma ufuna ukwazi kabanzi ngalesi sithako unga funda le ndatshana.

Isobho ligcina kahle izinsuku ezi-3 noma ezine lapho ligcinwe kahle efrijini. Ngakho-ke ungakwazi kwenze kusengaphambiliUsuyazi vele ukuthi ukudla kwasekuseni kusenesikhathi noma ukucishe ukwenziwa kubangela ukwaneliseka okuningi.

Ungakwenza futhi ngempelasonto, iqandise futhi uyisebenzise lapho uyidinga. Usuyazi vele ukuthi ukuze unqabise amanzi kufanele ubeke isitsha efrijini ngobusuku obandulele. Ngale ndlela, izothola izinga lokushisa kancane kancane ngaphandle kokwephula iketanga elibandayo.

Imininingwane engaphezulu - Inkukhu Creamy kanye nesobho lamazambane / Imvubelo yokudla okunempilo. Isengezo semfashini esizohlala lapha.

Shintsha le recipe kumodeli yakho yeThermomix