Siyazi ukuba ayiloxesha lilungileyo lokulayita ioveni, kodwa emantla sonwabele iveki emyoli de kwafika ubushushu. Ngoko asithandabuzi ukuthabatha ithuba lokuyilungiselela oku i-eggplant eyosiweyo kunye nequinoa, isosi yeyogathi kunye neecherry.
Le yiresiphi epheleleyo kakhulu onokuthi uyibonise njenge ipleyiti enye ekutyeni, senze njalo! Siyawuthanda umahluko we-eggplant eqhotsiweyo kunye nesosi yeyogali yeyogathi ebandayo. kwaye kulula kangakanani dibanisa iquinoa (Ungabheja kwakhona i-couscous) kwaye wenze ifolokhwe nganye ngolu hlobo igcwale ngakumbi.
Awuziva ufuna ukuvula i-oveni ngoku? Unokwenza i-aubergine kwi-microwave okanye ulinde nje iiveki ezimbalwa ukuze amaqondo obushushu aphezulu asishiye. Into ebalulekileyo kukuba uzame kwaye usinike uluvo lwakho ngayo.
Izithako ze-2-4 abantu
- Ii-aubergines ezi-2
- Iipunipoli ezi-4 zeoli yeoli
- 1/2 ithisipuni umgubo wegalikhi
- 1/2 ithisipuni ipaprika (eshushu)
- ITyuwa ukunambitha
- Ipepile ukunambitha
- Iitsheri
Kwiquinoa
- 1 iglasi yequinoa
- Ipinki yeturmeric
- Ityiwa kunye nepelepele ukunambitha
Isosi yeyogathi
- 1 iyogathi yendalo
- 1/2 ithisipuni umgubo wegalikhi
- Ityiwa nepepile
- isuntswana leminti ecoliweyo
- Ukutshiza kwejusi yelamuni
Inyathelo ngesinyathelo
- Jika i-oveni iye ku-175ºC ngobushushu phezulu nangaphantsi.
- Sika i-aubergines ngobude kwaye emva koko wenze amanxeba ambalwa enyameni, ngaphandle kokusika ulusu.
- Emva xuba ioyile, i-powder garlic, i-paprika, ityuwa kunye nepepper kwikomityi kwaye usasaze inyama ye-aubergines kunye nomxube, uqinisekise ukuba ingena kakuhle ngokusikwa.
- Zibeke kwisitya kwaye uwase eziko imizuzu engama-30 de inyama ithambile kwaye igolide.
- Ngexesha lungisa i-yoghurt sauce Ukudibanisa zonke izithako kwisitya.
- Xa kusele imizuzu eyi-10 ukugqiba ukupheka i-aubergine, pheka iquinoa ngokulandela imiyalelo yomenzi. Kwimeko yethu, yizisa kubilisa amaxesha ama-3 inani lamanzi kune-quinoa kwaye upheke imizuzu eyi-10. Emva koko khupha kakuhle.
- Emva kokuba ii-aubergines zilungile, zikhuphe kwi-oven kwaye ziyeke ukuba ziphumle imizuzu emi-5.
- Ke phezulu ngequinoa uze ubeke phezu kwayo iicherry ezisikwe phakathi.
- Ukugqiba, galela isipuni se-yoghurt sauce.
- Yonwabela i-eggplant egcadiweyo kunye nequinoa kunye nesosi yeyoga yegalikhi eshushu.