Izitya zesondlo yindlela enhle kakhulu yomfazi okhutheleyo. Emva kwakho konke, ixesha ozinikela kulo mdlalo ngokuqhelekileyo lingathathi ngaphezu kwemizuzu engama-30. Sincoma ukuba uzame iindlela ezininzi zokupheka izitya zokutya eziza kusindisa ixesha lakho kwaye zizise izibonelelo zezempilo ezingenakulungiswa. Yaye indlela yokulungisa isobho lokutya uza kufunda ngokufunda isikhokelo sethu.
Isonka se-inkuku esilula
Ukulungiselela isobho senkukhu, uzakufuna ezi zilandelayo izithako:
- 2 tbsp. l. Ioli, kulungile ukuba usebenzisa ioli yeoli;
- 4 parsnips;
- 4 iiprojri zesitroliyam;
- 1 turnip;
- 1 i-pepper yaseBulgaria ehlanjululweyo kwaye ichongwe;
- 1 tbsp. l. i-garlic ecocekileyo;
- 1/2 tsp. cayenne pepper;
- 2 tsp. usawoti;
- 2.5 ilitha yomhluzi wenkukhu;
- 500 g ye inyama yenkukhu ephekiweyo;
- 1 isanqante;
- 100 g ye-broccoli;
- 10 amagremu we-dill entsha okanye i-1 tbsp. l. dill eyomileyo;
- I-1/4 indebe itshayile i-lemon juice;
- 1 anyanisi oqoshiwe.
Kwipuphu enkulu, ioli yokufudumala phezu kobushushu obuphakathi. Yongeza i-parsnip, isiliva esidliwayo, i-turnip, i-bell pepper, i-garlic, ityuwa kunye ne-cayenne pepper. Yibangele malunga nemizuzu engama-15. Ngoku kongeza umhluzi olungiselelwe kunye nenkukhu ephekiweyo, i-carrots, i-broccoli, i-anyanisi, ijusi lemon kunye nedill. Yizisa kwimilenze kunye nokunciphisa umlilo, upheke enye imizuzu emihlanu. Emva koko, isobho se-inkukhu singadluliselwa etafileni, ukuhlobisa nge-sprig ye-parsley.
Ukupheka isobho se-mushroom?
Isobho se-mushroom isondlo sinokulungiswa ukusuka kwimihlobo enye yamakhowe, kwaye unokudibanisa iintlobo ezininzi. Iifungi ziqukethe inani elikhulu lamavithamini kunye neemaminerali, ingakumbi i-selenium, eyimfuneko yokukhusela izifo ezifana nomhlaza wekoloni.
Izithako:
- 500 g yamakhowe;
- 4 tbsp. l. ioli;
- 4 i-shallots;
- 2 tsp. nutmeg;
- 1 tsp. amaqabunga amaqabunga omtsha;
- 1/2 tsp. pepper;
- 1 tsp. usawoti;
- 1/4 indebe yomgubo;
- 150 g yewayini emanzi emhlophe;
- 1 ilitha yomhluzi wenkukhu;
- 1 indebe yobisi.
Hlanganisa amakhowe uze usule ithayile ecocekileyo ekhishini ukususa isanti esele.
Yongeza ityuwa, i-nutmeg, i-pepper ukuze uzonambitha kwaye usebenzise isobho lokutya se-mushroom etafileni, ehlotshiswe ngamacroutons kunye anyanisi eluhlaza.
I-Recipe yokutya isobho ecocekileyo esuka kumathong
Kwaye ngoku siya kukuxelela indlela yokupheka isobho lokutya lokutya.
Le isobho idibanisa iziqhamo ezimnandi zaseMeditera kunye nezithako ezintsha kunye neziqholo ezikhuthazayo. Iyakunikwa ngamacroutons.
Izithako
- 500 g fresh pumpkin;
- 400 amagremu ezinqatyisiweyo;
- 200 amagremu esiliva esidliwayo;
- 150 g ye-anyanisi eqoshiwe;
- 1 i-pepper bell eqoshiwe;
- 150 g yamazambane aphekiweyo asepilini okanye amazambane amazambane (asetshenziselwa ukwenza isobho esithe xaxa, ukuba kuyimfuneko);
- 1 tsp. ikhamini;
- 1 tsp. coriander komhlaba;
- 1/4 tsp. i-turmeric;
- 1/4 tsp. nutmeg;
- 1/4 tsp. isinki somhlaba;
- 1/2 tsp. i sinamoni;
- 2-3 tbsp. l. ushukela;
- 1/2 tsp. usawoti;
- 3 tbsp. l. ioli;
- imbewu ejongene neendwangu zelanga;
- ihluma ukulungiswa;
- 1 ilitha yamanzi okanye umhluzi.
Sika umquba kwisiqingatha, susa imbewu, bhoxa nge-aluminium foil uze ufake iphepha lokubhaka. Bhaka kwihhavini eliphambili ngaphambili ngemini engama-400 imizuzu engama-45. Emva kokuba umpu uphekwe, susa i-pulp ngepuni.
Esipokeni esinikwe kwindawo ephakathi, udibanise ioli yeoli, i-anyanisi, i-karoti, isilimo esidliwayo esinamagatsha anamanzi kunye ne-sage kunye nefry emizuzu emi-5. Emva koko faka iikomityi ezintathu zamanzi (okanye iikomityi ezintathu zomhluzi) uze upheke imizuzu eyi-15 ngaphezu kobushushu obuphakathi.
Kwisinyathelo esilandelayo, uzakufuna i-blender okanye iprojector yokutya: usike imifuno ephekiweyo kunye neengxube ezibhakabhile kude kube lula, uze udibanise iifatata ezifihliweyo kwi-pan, uthele kwiikomityi ezimbili zamanzi okanye umhluzi uze upheke phezu kobushushu obuphakathi. Ngeli nqanaba, unokongeza amazambane ahlambulukileyo okanye iiflethi zepatata, ukuba ufuna isobho sibe nzima kakhulu. Ixesha le-soup kunye ne-cumin, i-coriander, i-sinamoni, i-tormeric, i-ginger, i-nutmeg, ushukela, ityuwa kwaye upheke imizuzu eyi-10. Khonza etafileni, ehlotshiswe ngamacroutons okugcoba, imbewu ye-sunflower okanye ithanga.
Funda indlela yokulungisa isobho kwiimifuno, kwaye ngokuqinisekileyo ziya kukunceda wena kunye nosapho lwakho.