Ukutya isidlo seVegetable-Iiresiphi ezimnandi ukusuka komnye nomnye

Xa uthi ukutya, kufika imifuno engqondweni, kwaye xa ucinga ngemifuno, ukutya kwemifuno umvuzo. Imifuno enekhalori ephantsi kunye ne-glycemic index kukutya okuyimfuneko ekutyeni. Isicelo izitya zemifuno ezinokutyiwa ekutyeni iiresiphi...

Ukutya kwemifuno Recipes

Iimbotyi zezintso eziBomvu ezineRecipe yeoli yomnquma

izinto

• 1 kg yeembotyi zezintso ezintsha
• 5-6 itswele
• 3 umnqathe
• 1 indebe yeoli yeoli
• 3 iitumato
• 1 isipuni se-tomato unamathisele
• ityuwa
• 3 iqhekeza letyhubhu yeswekile

Kwenziwa njani?

– Hlela kwaye uhlambe iimbotyi zezintso ezintsha.

– Sinqumle itswele kunye neminqathe, zibeke embizeni, yongeza ioli yeoli, ityuwa kwaye uqhotse kancinci. Yongeza i-tomato intlama kwaye uyixube ukunika umbala.

– Yongeza iimbotyi zezintso neetumato ngaphezulu. Yongeza amanzi kwaye wongeze iswekile.

– Vala isiciko sembiza kwaye upheke kubushushu obuphantsi.

- KONWABELE UKUTYA KWAKHO!

Inyama eyomileyo yeOkra Recipe

izinto

• I-150 grams ye-okra eyomileyo
• 1 ikomityi yekofu yeviniga
• 1 umnqathe
• I-3 tablespoons yeoli yeoli
• 300 grams zenyama egayiweyo
• 2 itswele
• isiqingatha itispuni yetyuwa
• 4 iikomityi zamanzi okanye umhluzi
• ijusi ye-1 lemon

Kwenziwa njani?

– Beka amanzi amaninzi embizeni kwaye uwazise abile. Yongeza iviniga kuyo kwaye ungeze i-okra. Pheka imizuzu emihlanu kwaye ususe ekushiseni. Qalisa amanzi abandayo kwaye upholile.

– Pelula umnqathe kwaye unqumle njengedayisi.

– Fudumeza i-oyile epanini. Qhotsa de inyama ibe pink. Yongeza i-anyanisi kwaye gazinga enye imizuzu emithathu okanye emine. Yongeza ityuwa kunye namanzi kwaye upheke emlilweni omncinci imizuzu engamashumi amathathu.

– Khupha iokra emanzini. Yongeza ijusi yelamuni, isanqante kunye ne-okra kwaye upheke iyure enye. Jonga amanzi kwaye uwasuse emlilweni. Amanzi kufuneka abe ngama-intshi amabini ngaphantsi kwe-okra.

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Iresiphi ye-Olive ye-Olive Fresh Black-eyed peas

izinto

• 1 kg yeembotyi zezintso ezintsha
• 1 indebe yeoli yeoli
• 2 itswele
• 2 umnqathe
• ityuwa eyaneleyo
• Iipuni ze-3 zejusi yelamuni
• I-pinch ye-sugar granulated
• amanzi ashushu ngokwaneleyo
• 5 i-clove yegalikhi

Kwenziwa njani?

– Hlamba kwaye ucoce iimbotyi zezintso. Sika ubude beminwe kwaye ufumane imbiza.

– Yongeza ioli yomnquma. Gweba i-anyanisi kwaye uyifake. I-Peel, yinqumle kwaye yongeza izaqathe.

– Fafaza ityuwa uze ugalele ijusi yelamuni. Yongeza iswekile engumgubo.

– Yongeza amanzi kwaye upheke isiciko sivaliwe de ii-ertyisi ezinamehlo amnyama zivuthwe. Yikhuphe esitovini xa sele ivuthiwe.

– Hluba ikonofile uze uyicube kudaka. Yongeza i-peas enamehlo amnyama kwisitofu, xuba kwaye ushiye ukupholisa. Khonza xa upholile.

- KONWABELE UKUTYA KWAKHO!

Iresiphi yeOli ye-Olive Purslane

izinto

• 1 iqela le-purslane
• 1 ithisipuni yeoli yeoli
• 1 itswele
• 1 umnqathe
• 2 iitumato
• Iiglasi ezi-1 zamanzi
• ityuwa eyaneleyo
• 1 ithisipuni yeswekile granulated
• 3 i-clove yegalikhi

Kwenziwa njani?

– Hlamba ipurslane ngamanzi amaninzi, susa iziqu ezishinyeneyo, ukuba zikhona. Yinqumle ubude obuyi-XNUMX cm kwaye uyigcine ecaleni.

– Beka ioli yomnquma embizeni. Gweba i-anyanisi kwaye uyifake. I-peel isanqante, yinqumle kwi-julienne kwaye uyongeze. I-Grate i-tomato kwaye uyifake.

– Yongeza amanzi, yongeza ipurslane xa ibila.

– Galela ityuwa neswekile. Gxuma nge-spoon kwaye uvale isiciko. Pheka imizuzu elishumi elinesihlanu kwaye ususe kwisitofu.

– I-Peel kwaye utyumze igalikhi kumdaka kwaye wongeze kwi-purslane. Yiyeke iphole. Khonza xa upholile.

- KONWABELE UKUTYA KWAKHO!

Purslane kunye Recipe Yogurt

izinto

• 1 iqela le-purslane
• 1 ikomityi yeyogathi ehluziweyo
• 5 i-clove yegalikhi
• I-4 tablespoons yeoli yeoli
• I-tablespoon ye-3 yeoli
• ityuwa eyaneleyo

Kwenziwa njani?

– Hlamba ipurslane ngamanzi amaninzi. krazula amagqabi uze uwabeke kwisitya. Yongeza i-yogurt edibeneyo. Gcoba igalikhi kwisitya kwaye ungeze.

– Phosa ityuwa. Yongeza ioli yeoli. Yongeza ioli kwaye udibanise zonke izithako.

- KONWABELE UKUTYA KWAKHO!

Iresiphi ye-Celery eneOli yomnquma

izinto

• 7 iziqwenga zecelery
• I-4 tablespoons yeoli yeoli
• 10 itswele yeshaloti
• 3 umnqathe
• amanzi ashushu ngokwaneleyo
• 2 ithisipuni yeswekile granulated
• 1 ilamuni
• isiqingatha seqela ledile

Kwenziwa njani?

– Hlula i-celery, uhlambe kwaye unqumle iseleri ibe yimilo yeminwe.

– Beka ioyile ye-olive embizeni, hlambulula i-shallots uze uyigalele kwioli. I-peel i-carrots, yinqumle ibe yimilo yeminwe, yongeze kwaye uyiqhotse.

– Yongeza amanzi ashushu kwaye upheke imizuzu emihlanu. Yongeza i-celery kunye nezinye iziqu ze-celery ngamagqabi azo. Emva koko yongeza iswekile.

– Khama ilamuni kwaye upheke kubushushu obuphantsi. Xa iphekwe, yinqumle i-dill kwaye ufefe phezu kwayo.

- KONWABELE UKUTYA KWAKHO!

I-Zucchini egcwele iRecipe yetshizi

izinto

• 5 zucchini
• Isiqingatha sekhilogram yetshizi emhlophe
• Isiqingatha seglasi yetshizi ye-cheddar
• isiqingatha seqela ledile
• Isiqingatha seqela leparsley
• Iiglasi ezi-1 zamanzi
• Ityuwa, pepper, paprika, thyme

Kwenziwa njani?

– Coca ulusu lwezucchini ngemela ehluthiweyo. Dlala ngokukrola ithanga ngaphakathi.

– Sika iparsley kunye nedill kakuhle. I-Grate emhlophe kunye ne-cheddar ushizi kwaye udibanise neparsley kunye nedill. Yongeza iziqholo kwaye udibanise kwakhona.

– Gxumeka umxube wetshizi kwizucchini. Yongeza amanzi embizeni kwaye ulungiselele i-zucchini.

– Pheka kubushushu obuphantsi imizuzu esibhozo okanye elishumi de i-zucchini ithambe. 

- KONWABELE UKUTYA KWAKHO!

Zucchini Recipe kunye Yoghurt

izinto

• 4 zucchini
• 1 itswele
• 1 iitumato
• I-tablespoon ye-tomato intlama
• ityuwa
• I-mint entsha, iparsley
• namafutha omnquma
• I-yoghurt yegalikhi yokuthambisa

Kwenziwa njani?

– Hlamba izucchini kwaye uzixobule. Sika ii cubes.

– Qhotsa ioyile yomnquma kunye netswele epanini de zibepinki. Yongeza iitumato ezigayiweyo kunye ne-tomato paste kwaye uqhubeke nokuqhotsa.

– Emva koko yongeza i-zucchini edayiweyo kwaye uqhotse kancinci.

– Emva kokuba i-zucchini igcadiwe, yongeza ityuwa kunye namanzi aneleyo abilayo ukugubungela nge-intshi okanye ezimbini.

– Nciphisa ubushushu kwaye upheke de i-zucchini ithambile. Ngaphambi nje kokucima ubushushu, yongeza i-parsley, i-dill kunye ne-mint entsha kwaye ubilise ngomzuzu we-1 kwaye ucime.

- KONWABELE UKUTYA KWAKHO!

Iintlobo Recipe

izinto

• 250 grams yegusha yegusha
• 2 itswele eliphakathi
• 1 isipuni se-tomato unamathisele
• 2 iiliki
• 2 iseleri ephakathi
• I-karoti e-2 ephakathi
• Iitapile ezi-2 eziphakathi
• 2 ibhotela yecephe
• ityuwa

Kwenziwa njani?

– Beka inyama ehlanjiweyo, itswele elinqunqiweyo kunye necephe eli-1 leoli embizeni uze uyibeke esitovini. Pheka ukushisa okuphantsi kude kube kuthatha amanzi.

– Susa amaxolo emifuno. Emva kokuhlamba, nquma izaqathe, iileki, iitapile kunye ne-celery ibe yisiqingatha se-intshi ubude.

– Yongeza icephe eli-1 lencama yetumata enyameni uze udibanise. Beka iikherothi, iiliki, i-celery kunye neetapile kuyo ngokulandelelana. Gcoba i-anyanisi eqoshiwe ibe ngamakhonkco angamasiqingatha.

– Beka i-spoonful yeoli, iglasi yamanzi ashushu kunye netyuwa eyaneleyo, gubungela isiciko kwaye upheke kubushushu obuphantsi imizuzu engama-30-40.

- KONWABELE UKUTYA KWAKHO!

Iimbotyi eziNtsha ezineRecipe yeoli yomnquma

izinto

• I-500 grams yeembotyi eziluhlaza
• 1 itswele
• Iitumato ezi-3 eziphakathi
• 1 ithisipuni yeswekile
• isiqingatha itispuni yetyuwa
• I-3 tablespoons yeoli yeoli

Kwenziwa njani?

– Galela ioli, itswele, iimbotyi, iitumato, ityuwa neswekile epanini uze upheke de imifuno ithambe.

- KONWABELE UKUTYA KWAKHO!

Iresiphi ye-Olive ye-Olive Fresh Broad Bean

izinto

• 1 kg yeembotyi ezintsha ezibanzi
• 1 ithisipuni yeoli yeoli
• 2 itswele
• 1 iqela le-dill
• 1 ithisipuni yeswekile eyakhiwe
• 1 itispuni yetyuwa
• ijusi ye-1 lemon
• Su

Kwenziwa njani?

– Hlela kwaye uhlambe iimbotyi. Emva kokusika njengoko uthanda, yixube kunye netyuwa kunye nejusi yelamuni.

– Sika itswele libe lityhubhu ze ulihlikihle ngetyuwa. Hlanganisa iipod kunye ne-anyanisi ehlutshiwe.

– Yongeza amanzi ashushu ngokwaneleyo ukuba angadluli kwiimbotyi kwaye uqalise ukupheka kubushushu obuphantsi. Yongeza ityuwa kunye noshukela.

– Yongeza idill emva kokuba ipholile.

- KONWABELE UKUTYA KWAKHO!

Iresiphi yeLeek emuncu

izinto

• 1 kg iiliki
• 4 itswele
• 4 iitumato
• Isiqingatha seglasi yeoli yeoli
• Isiqingatha seqela leparsley
• 1 itispuni yetyuwa
• ijusi ye-1 lemon
• 1 ithisipuni ye-tomato intlama
• 1 ithisipuni yamanzi ashushu

Kwenziwa njani?

– Sika iiliki. Yenza umkrwelo phantsi kweqhekeza ngalinye. Pheka imizuzu elishumi elinesihlanu emanzini abilayo.

– Sinqumle itswele libe ngamakhonkco. Fry i-anyanisi kwioli yeoli, ishushu epanini, ide ibe yipinki. Yongeza utamatisi, i-tomato unamathisele kunye netyuwa.

– Yongeza iiliki ezibilisiweyo kunye namanzi embizeni. Pheka emlilweni omncinci imizuzu elishumi elinesihlanu, ugubungele.

– Cima ubushushu kwaye ugalele ijusi yelamuni kuwo kwaye wongeze iparsley enqunqiweyo.

- KONWABELE UKUTYA KWAKHO!

Iresiphi yeArtichoke ngeOli yomnquma

izinto

• 6 iplamu artichokes
• 2 iikomityi zekofu zeoli yeoli
• 2 iitispuni zomgubo
• ijusi ye-2 lemon
• 1 iminqathe ephakathi
• Iitapile ezi-2 eziphakathi
• 20 itswele yeshaloti
• 1 itispuni yetyuwa
• 1 ithisipuni yeswekile
• Iiglasi ezi-1 zamanzi

Kwenziwa njani?

– Susa iartichokes ezineziqu. I-peel iminqathe kunye neetapile kwaye uzinqumle zibe ngamadayisi.

– Sinqumle itswele.

– Beka i-artichokes ecaleni kwaye uzilungiselele kwisangqa. Yongeza kwiitapile kunye anyanisi.

– Beka ityuwa, umgubo, iswekile namanzi kwisitya uze udibanise kakuhle. Yongeza lo mxube phezu kwe-artichokes. Pheka ukushisa okuphezulu imizuzu engamashumi amathathu.

-Emva kokuyicima, yiyeke ibile eminye imizuzu elishumi elinesihlanu ngokuvala isiciko.

- KONWABELE UKUTYA KWAKHO!

I-Cauliflower Dish Recipe

izinto

• ½ kg ikholifulawa, yanqunyulwa
• iyogathi
• I-clove enye okanye ezimbini zegalikhi

Yesosi;

• Oyile engamanzi
• iitumato
• Pepper intlama
• I-Paprika, i-pepper emnyama

Kwenziwa njani?

– Bilisa ikholifulawa kwi-pressure cooker imizuzu emihlanu okanye emithandathu. Emva kokuba i-cauliflower iphekwe, yipholise kwaye uyinqumle ibe ngamaqhekeza.

– Kwipani eyahlukileyo, faka ioli encinane kwisosi kwaye uqhotse icephe lepepile kunye necephe letomatisi.

– Yongeza ipaprika, ukhetho ekugqibeleni.

– Ncedisa ikholiflower esikwe ibe ziingceba ngokugalela iyogathi yegalikhi kuqala uze emva koko ugalele isosi.

- KONWABELE UKUTYA KWAKHO!

Iresiphi yeetumato ezigcweleyo

izinto

• 5 iitumato ezinkulu
• I-5 tablespoons yeoli yeoli
• 1 itswele eliphakathi
• Iipunipoli ezi-1 zamandongomane
• I-tablespoon ye-2 yeerasintyisi
• 1 ikomityi yerayisi
• 3/4 indebe yamanzi ashushu
• 1/4 ithisipuni allspice
• isiqingatha itispuni yetyuwa

Kwenziwa njani?

– Hlamba iitumato wakugqiba uzomise. Susa iinxalenye zangaphakathi zeetamatato, ozinqumle iziqu ngendlela yeebhondi, kunye nejusi engaphezulu. Beka bucala ukusetyenziselwa ukwenza isoso. Qaphela ukuba ususe ngokucophelela i-insides ye-tomato kwaye ungagqobhozi iziseko.

– Sinqumle itswele libe lityhubhu. Susa iziqu zeerasintyisi kwaye uzifake emanzini ashushu.

– Qhotsa itswele kwioyile yomnquma de ibepinki. Yongeza i-pine nuts kunye neerasintyisi kwaye upheke, uvuselele, ngokushisa okuphantsi.

– Thatha irayisi oyihlamba ngamanzi amaninzi kwaye ukhuphe amanzi angaphezulu, kwaye uyiqhotse de ijike umbala ocacileyo.

– Yongeza amanzi ashushu kwaye upheke kubushushu obuphantsi ade afunxeke amanzi. Yongeza ityuwa kunye ne-allspice.

– Gcwalisa izinto ozithathileyo esitovini uze uzipholise phakathi kweetumato. Thela inani elincinci leoli yeoli kwiitamatato ozibeke kwisitya sokubhaka esinganyangekiyo kwaye ubhake kwi-oven eyi-180 eshushu ngaphambili kwimizuzu engamashumi amathathu okanye engamashumi amathathu anesihlanu.

- KONWABELE UKUTYA KWAKHO!