Sopho e halikiloeng ka Cauliflower, Kokonate le Tomate

Sopho e entsoeng ka boea bo bonolo ka cocout, coconut le tamati ke mokhoa oa pele o tla o khotsofatsa ka matsatsi a ho itima lijo. Motsoako oa sopho ena e bonojoang o loketse lijalo tsa meroho tse thata ka ho fetisisa, kaha ha e na lihlahisoa tsa liphoofolo, ke feela lintho tsa semela ho risepe.

Sopho e halikiloeng ka Cauliflower, Kokonate le Tomate

Haeba u latela lethathamo la lijo tse lenaneng, ho bohlokoa ho boloka lihlahisoa li leka-lekana hore 'mele o fuoe li-trace tse hlokahalang le livithamini, leha ho le lithibelo tsa lijo. Meroho le linate tse fapaneng ka ho kopaneng tse makatsang, tse ling li hlile lia rata, ka hona, menyetla ea vegans e thata e lula e phethoa.

Ikutloe u lokolohile ho pheha pitsa e kholo ea sopho ena e bobebe. Ke hlokometse hore, o rata sopho ea hop ea letsatsi le letsatsi - ka le hlahlamang ebe oa tastier.

• Nako ea ho pheha: hora e le 'ngoe
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Lisebelisoa tsa ho pheha sopho e entsoeng ka leanse ka cauliflower, coconut le tamati:

• 500 g ea ho cauliflower;
• 220 g ea hop e tšoeu;
• 150 g ea litapole;
• 90 g ea pepere e khubelu e khubelu;
• 150 g ea tamati;
• 120 g leek;
• Lihoete tsa 150 g;
• 35 g likokonate;
• 5 g ginger e omisitsoeng;
• Li-flakes tse 5 g;
• 15 g ea moro o omisitsoeng oa meroho;
• 15 g margarine;
• 20 ml ea oli ea mohloaare;
• letsoai, metsi, linoko.

Mokhoa oa ho lokisa sopho e halikiloeng ka cauliflower, coconut le tamati

Tšela oli ea mohloaare ka pitseng ea sopho, tšela leek e khotsoe meheleng, eketsa margarine.

Re tšela likhoto ka pane

Ho tloha lihoete, tlosa lera le tšesaane la letlalo ka thipa bakeng sa ho lema meroho, itlotsa lihoete ho grarse grate, e lahlela ho onion.

Fry meroho holim'a mocheso o mahareng ka metsotso e mengata ho fihlela e ba bonolo.

Kenya lihoete tse halikiloeng pan.

Re hloekisa pod ea pepere e khubelu ho tsoa ho lipeo, e hlatsoe ka tlasa pompo ka metsi a batang. Khaola tamati ka halofo, khaola likhahla. Re khaola tamati le makhasi a pepere ka li-cubes tse nyane, eketsa ho meroho e halikiloeng, pheha nako e ka bang metsotso e 10, e le hore mongobo o tsoe mongobo.

Kenya tamati e khethiloeng le pepere e chesang ho halikiloeng

Ka mor'a moo, tšela li-flakes tsa kokonate, ginger ea lefats'e le li-flakes tsa paprika ka pane, ka potlako fafatsa linoko ka meroho.

Tšela kokonate, ginger ea fatše le lipalesa tsa paprika ka pane

Joale kenya lisebelisoa tse ka sehloohong ka pane. Taba ea pele, beha litapole tse khotsoeng ka li-cubes tse nyane.

Kenya litapole tse halikiloeng

Re khaola kholifulawa - hlakola li-inflorescence, re tšikise kutu ea kutu ka grater e fumanehang. Re khaola k'habeche e tšoeu likotoana tse tšesaane.

Re kenya sopho e nang le kutu e halikiloeng ea kholifulawa le mela ea k'habeche e tšoeu.

Tšela khalase e halikiloeng le k'habeche e tšoeu e kolobisitsoeng ka pane

E latelang, eketsa li-inflorescence tsa hop - meroho eohle ea rona e se e bokeletsoe hammoho.

Kenya li-inflorescence tsa cauliflower

Tšela lilithara tse 2,5 tsa metsi a tlhotliloeng a batang, tšela mohopolo oa moro o omisitsoeng oa meroho, tšela sopho ho latsoa pepere e ntšo.

Tšela meroho ka metsi a batang, tšela mohatla o omisitsoeng oa meroho, letsoai le pepere ho latsoa

Re koala sopho e nang le sekoaelo ka sekwahelo, re phehe ka mocheso o mahareng metsotso e 40 kamora ho belisoa. Tlosa mocheso 'me u tsoe ka mocheso oa kamore nako e ka etsang halofo e' ngoe, e le hore metsoako eo e ka tsebana haholoanyane.

Kamora ho pheha, pheha sopho e halikiloeng ka holim'a mocheso o mahareng bakeng sa metsotso e 40

Sessen ea sopho e nang le cauliflower, kokonate le tamati li tšeloa li chesa, li fafatsoa ka onion e tala kapa litlama tse ncha tse ncha. Ka tsela, o ka nala sopho ka yoghur ea limela kapa tranelate ea kokonate - e tla fetoha le ho feta.

Sopho e halikiloeng ka Cauliflower, Kokonate le Tomate

Tsela ena ea sopho e entsoeng ka lean e thehiloe ho lijo tsa India, empa ka linoko tse fokolang. Haeba u rata lijo tsa India, joale makhasi a curry, chili e chesang, coriander le zira li tla ba molemo haholo.

Sopho e entsoeng ka lesenke e nang le coculiflower, coconut le tamati li se li loketse. Ho thabela takatso ea lijo!