- iibhereji kunye nemifuno - 1 kilogram
- ioli ye-canola - 2 ithisipuni
- i-bulb - 1 iqhekeza
- igalikhi - 1 st. i-spoonful
- I-cumin yomhlaba - 5.5 amathisipuni
- coriander yomhlaba - 1 ithisipuni
- cayenne pepper - - ukunambitha
- Iipilisi ezinomhlaba omtsha - 1/8 weetaspoonful
- utamatato - iikomityi ezintathu
- Ityuwa - 3/4 iispuni
- Umhluzi wenkukhu - 1 3/4 Iikompo
- i-yoghurt - 1/3 i-Glass (i-fat-low)
Sika imifuno kunye neziqu zeebhere kwiindawo ezincinci. I-peel iibhotile ezivela kwi-peel uze uthathe amacwecwe. Beka eceleni. Ukushisa ioli kwipuphu enkulu ngaphaya kobushushu obuphakathi. Yongeza i-anyanisi, upheke, ugqugquzele, de ibe yinto epholileyo kwaye imhlophe, malunga nemizuzu engama-7. Yongeza igalikhi, upheke kuze kube khona iphunga elimnandi, malunga neyoku-1 ngomzuzu. Yongeza i-cumin, i-coriander, ipilisi ye-cayenne kunye ne-pepper yomhlaba. Fry, uvuselele, de kube yinto yokuvumba, malunga neyoku-1 ngomzuzu. Yongeza iitamatato kunye netyuwa, pheka malunga nemizuzu engama-2. Yongeza umhluzi kunye neekhephe ze-4 1/2 zamanzi, zizise kwimilenze. Yongeza ii-beet kunye neziqu. Ukunciphisa ukushisa, ukumisa kuze kube yinto elula, malunga nemizuzu engama-35. Yongeza i-beet imifino, upheke malunga nemizuzu emi-5. Hlukanisa isobho kumacwecwe angama-6, yongeza i-yogurt kwaye uyenze.
IiNkonzo: 6