Recipe ea Cauliflower e halikiloeng ke Turmeric ke eng kapa eng empa e le ea mantlha

Litaba

• Koliflower e halikiloeng ka Turmeric e nang le Sauce ea Kefir
• Lisebelisoa
• Litsela
• Tlhahlobo bakeng sa

Ho na le lihlopha tse peli tsa batho lefats'eng lena: Ba sa khoneng ho fumana ho lekana ha cruliflower, ho tenyetseha, le bohloko bo fokolang, le ba ka ratang ho ja eng kapa eng tse ding ho feta moroho o monko o monate oa cruciferous. Empa leha o sa rate ~ cauliflower, o ka se latole melemo ea eona ea phepo, ho kenyeletsoa fiber, riboflavin, niacin le vithamine C.

Joale o fetola koloti ea cauliflower joang hore e be motho ea thabelang ho e ja - le ho beha melemo ea eona ea bophelo bo botle - hang ka khoeli e putsoa? Ba etse sejana sena sa kholifolaoa se halikiloeng ka turmeric.E fafalitsoe ka linoko tse kang garam masala, turmeric, phofo e khubelu ea chili, komine le li-flakes tse khubelu tsa pepere, recipe ena e halikiloeng ea cauliflower e na le tatso e ngata, e fokotsa bohloko leha e le bofe kapa tatso ea sebabole eo u ka e bonang ka cauliflower e tala. Hape, koliflower e halikiloeng ka turmeric e kopantsoe le moriana o monate, o monate oa kefir, o fang sejana tang le ho matlafatsa li-probiotics tse mosa.

E rekisitsoe? Etsa sejana sena sa kholifola e halikiloeng ka turmeric nakong e tlang ha u e-na le baeti ba belaetsang bakeng sa lijo tsa mantsiboea 'me u tla etsa bonnete ba hore u tla hlola limpa tsa bona. (E amanang le eona: Caulilini E Haufi le ho ba Meroho e Mecha eo U e Ratang)

Koliflower e halikiloeng ka Turmeric e nang le Sauce ea Kefir

Nako eohle: metsotso e 40

E sebeletsa: 4

Lisebelisoa

• Cauliflower e 1 e kholo ea hlooho (liponto tse 2), e robehile ka li-florets tsa boholo ba ho loma
• 1 teaspoon garam masala
• Letsoai le letle la leoatle
• 1/4 senoelo sa grapeseed kapa oli e 'ngoe e sa jeleng paate
• 1 senoelo sa minced red onion (5 1/4 ounces)
• 1/2 teaspoon fatše turmeric
• 1/2 teaspoon phofo e khubelu ea chili (ka boikhethelo)
• 1/4 senoelo sa phofo ea chickpea
• Likopi tse 2 kefir kapa buttermilk
• 1/2 teaspoon peo ea komine
• 1/2 teaspoon peo ea mosetareta e ntšo kapa e sootho
• 1 teaspoon pepere e khubelu e flakes
• 2 tablespoons cilantro kapa lekhasi le bataletseng le khabisitsoeng
• Raese, bakeng sa ho sebeletsa

Litsela

1. Preheat ontong ho ea ho 400 ° F.
2. Beha cauliflower ka pane e halikiloeng kapa sejana sa ho baka. Fafatsa le garam masala, nako le letsoai, ebe u akhela ho apara. Koahela ka oli ea khaba e le 'ngoe,' me u akhote ho apara hantle. Besa cauliflower metsotso e 20 ho isa ho e 30, ho fihlela e le putsoa ea khauta 'me e chesitsoe hanyenyane. Hlohlelletsa florets bohareng ba ho chesa.
3. Ha cauliflower e ntse e halika, beha pitsa e tebileng, e bohareng kapa ontong ea Dutch holim'a mocheso o phahameng. Kenya khaba e 1 ea oli ho pan. Kenya onion, 'me u phalle ho fihlela e qala ho fetoha, metsotso e 4 ho isa ho e 5.
4. Kenya turmeric le chili phofo ha u sebelisa, 'me u phehele metsotsoana e 30. Fokotsa mocheso ho tlase, 'me u kenye phofo ea chickpea. Pheha, e hlohlelletsa khafetsa, metsotso e 2 ho isa ho e 3.
5. Fokotsa mocheso ho fihlela o bososela ka bonolo, 'me u mene ka kefir, u hlohlelletsa kamehla. Sheba mokelikeli ka hloko ha o pheha ho fihlela o teteana hanyane, metsotso e 2 ho isa ho e 3.
6. Menelela koliflower e halikiloeng ka mokelikeli, 'me u e tlose mochesong. Latsoang, 'me u kenye letsoai ha ho hlokahala.
7. Chesa pitsa e nyane holim'a mocheso o phahameng o mahareng. Kenya likhaba tse 2 tse setseng tsa oli. Hang ha oli e chesa, eketsa kumine le peo ea mosetareta, 'me u phehe ho fihlela li qala ho phalla' me kumine e qala ho sootho, metsotsoana e 30 ho isa ho e 45.
8. Tlosa mochesong, 'me u kenye li-flakes tse khubelu, u tšele oli ka pan ho fihlela oli e fetoha khubelu. Ka potlako tšela oli e chesang holim'a kholifolaoa. Khabisa ka cilantro, 'me u sebeletse ka raese.

Makasine ea Shape, khatiso ea November 2020

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