Kukho inani elikhulu lokupheka kwesobho. Ziza ngemibala eyahlukileyo kunye neendlela ezifaniyo. Isidlo sinokupheka kwimizi kunye nomhluzi wemifuno. Kulo ungongeza: iibhontshisi, imifuno, i-anyanisi, i-shallots okanye i-leeks, iziqholo ezihlukahlukeneyo, iifom, kunye nokupheka kokupheka - i-oli, imifino okanye ushizi. Kwaye konke oku kwahlukana unako ukudibanisa ngokwakho ukuqonda, ukudala eyakho impawu ekhethekileyo yobugcisa bokutya.
Kwakhona kukunika amathuba amakhulu okwenza isobho lamanye amazwe:
Isobho saseNtaliyane uya kufuna imifuno eninzi, njengefennel kunye neetatayi;
isobho saseFrentshi, uthenge i-shallots kunye ne-condiments efana ne "herbs of Provence";
Iisusi kunye ne-coriander ziza kufuneka kwiSobho yaseMatriki. Emazweni aseMeditera, izithako zesobho ziqhele ngokufanayo. Oku kubangelwa yimozulu yanayo kunye nezityalo ezifanayo.
Isobho senkukhu
- 1 inkukhu
- 1 ibhetch of parsley entsha
- Ukuhlaziywa
- 1 i-parsnip ehlambulukileyo
- Ukunxibelelana kwe-celery esitsha
- ii-4 zee-anyanisi, zinqumle kwiingxenye ezine
- Iityuwa zengxowa kunye nepilisi yomnyama omnyama ukula
- ityuwa lorwandle ukuze lithande
- 4 izaqathe zihlanjululwe, zinqunywe ngesiqingatha kunye neentsika.
Ukuze uzame iindlela zokupheka isobho, uzodinga ukwazi iresiphi yokulungiselela kwabo.
1. Faka inkukhu epanini uze uyigcwalise ngamanzi ukuze amanzi afihle. Yongeza i-parsley, i-turnip, i-parsnip, i-celery kunye no-anyanisi. Ixesha kunye netyuwa le-kosher, ulwandle lutyuwa kunye nepepper, yizisa kwi-thumba.
2. Ubilise isobho ngaphandle kokuvala isiqhekeza ngeminithi engama-40, susa isambuko yonke imizuzu emi-5-10.
3. Yongeza izaqathe, kunye nepelepele ukunambitha kwaye ubilise isobho malunga neeyure ezingama-2.
4. Xa isobho sifumana i-flavour efunwayo, susa zonke izithako zayo eziqinileyo nge sieve. Emva koko vumele umhluzi upholise ukuze onke amanqatha aqokelele phezu kwepenji. Susa amanqatha. Ukutshisa kwakhona umhluzi. Ngaloo ndlela unokongeza iziqwenga zenkukhu, imifuno. Kananjalo ubuhle, unganciphisa iinqumlo zeekhiti kunye neerbhoni, faka i-pasta okanye ilayisi kumhluzi. Ngaphambi kokukhonza, kongeza i-anyanisi eluhlaza kwisobho.
1 ukukhonza: i-120 kcal, amafutha - 1.2 g, zazo zigcwele - 0.25 g, i-carbohydrate -14.4 g, iiprotheni - 9.6 g, i-fiber - 0 g, i-sodium - 686 mg.
Isobho se-Lentil kunye nemifuno
- 2 iintloko zee-anyanisi,
-2 izaqathe zihlanjululwe kwaye zihlulwe
-2 iintloko zefennel ezihlanjululwe
-1 tbsp. l. igalikhi
- i-pinch of flakes
- obomvu obomvu
- 1 tsp. imbewu ehamba
- 1 tsp. i sinamoni
- 2 tbsp. i-lentils eluhlaza, ihlanjwe kakuhle
- 8 tbsp. umhluzi wemifuno
-2 amaqabunga
-5 tsp. ijusi elimnandi
- nobomi
-1 i-swiss chard ihlanjwe igalelwe izicucu ezincinci
- 1 tbsp. ipistachios eluhlaza
- parsley
- 1 tbsp. l. lwamanzi
Kwipuphu enkulu, ukushisa 2 tbsp. l. ioli yeoli, yongeza i-anyanisi, ixesha lonyaka ngetyuwa kunye nefri kuze kube yilapho i-anyanisi igolide. Yongeza iidroti, i-fennel, i-garlic kunye ne-chili, u-fry kwenye imizuzwana engama-30. Yongeza i-cumin, i-sinamoni, i-cloves, i-lentils, ixesha lonyaka ngetyuwa kunye nefry kuze kube yenziwe. Thela kwi-pan 1/2 st. Umhluzi wemifuno kunye nefry ide ivele iphele ngokupheleleyo.
2. Yongeza umhluzi osele kunye namaqabunga ama-2. Ukunciphisa ukushisa, ukugubungela nokubilisa kuze kube yilapho imifuno ithambile, kwaye iilenti ayipheki (malunga nemizuzu engama-30). Emva koko, wongeza 2 tsp. ijusi lemon, ubusi kunye ne-chard.
3. Yenza i-pesto sauce: kwi-blender, cima i-pistachios, yongeza i-parsley, i-3 tsp. ijusi yamanzi kunye namanzi, xuba kakuhle. Phula 1 tbsp. l. ioli yomnquma kunye ne-whisk de ibe i-smooth, malunga nemizuzu emi-2. Ukuba kuyimfuneko, i-pesto ingahlanjululwa kancane kunye nesincinci samanzi ashushu okanye umhluzi.
4. Thele umsizi phezu kwamacwecwe, nganye yongeza i-pesto ye pesto.
1 ukukhonza: i-353 kcal, i-fat-14 g, ene-saturated-1,6 g, i-carbohydrate-45 g, iiprotheni - 15 g, i-fiber - 13 g, i-sodium - 378 mg.