Ntụziaka a maka kaadị kọlịflawa na ofe ihe oriri jupụtara na ihe ọkụkụ na-eme ka anụ ọkụkụ sie ike ma bụrụ ihe magburu onwe ya maka ịmalite usoro ahụ ụjọ. Ghota ahihia dị ka ihe si masị gị. Ọ na-ewe ihe dị ka nkeji 30 iji mee ma na-edozi ahụ.
Ihe Ị Ga-achọ
- 1 isi kọlịflawa
- 2 tablespoons mmanụ oliv
- 1 ọkara ụtọ yabasị (chopped)
- 1 leek (nke na-acha ọcha ma na-acha uhie uhie naanị akụkụ,)
- 2 carrots (chopped)
- 1 ọkara na-acha ọcha Japanese yam (ma ọ bụ otu nnukwu Yukon gold nduku, peeled na chopped)
- 1 stalk celery (chopped)
- 6 iko mmiri (ma ọ bụ veggie ngwaahịa ma ọ bụ arụrụ n'ụlọ ọkụkọ ngwaahịa)
- 1 akwukwo akwukwo
- 1 alaka gị
- 2 pinches nnu nnu
- 1/4 cup cilantro (ma ọ bụ dil ma ọ bụ basil, ọhụrụ na chopped)
- oji ose na-atọ ụtọ (nhọrọ maka nlezianya macrobiotic)
Otu esi eme ya
- Bee 4 iko nke obere (1 anụ ọhịa) florets si n'isi nke kọlịflawa na ewepụtara.
- Nri nke fọdụrụ na kọlịflawa n'ime 1 inch anụ ọhịa.
- Osisi oliv na mmanụ aṅụ na ite nke ofe na-ekpo ọkụ.
- Gbakwunye yabasị, leeks, carrots, yam, celery, na ihe ndị dị na kọlịflawa.
- Na-esi nri nkeji 5-7, ruo mgbe eyịm dị translucent.
- Tinye mmiri, akwukwo akwukwo, thyme, na nnu.
- Weta ofe na obụpde, mkpuchi, belata na simmer na esi nri nkeji iri abụọ, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
- Wepụ si okpomọkụ.
- Wepu ma tụfuo akwukwo akwukwo akwukwo na ngalaba gi.
- Ngwunye ihe okwute na-eme ka o siere ya ike (ma obu obere obere batches n'ime ihe ndi ozo).
- Gbanwee oge ọ bụrụ na ọ dị mkpa. Gaa na ire ọkụ, tinye kọlịflawa florets, ma gbakwunye nkeji 10.
- Tinye cilantro, obere ose nke ose na-eje ozi ozugbo.
- Rịba ama: Ọ bụrụ na ị naghị eri nri ahụ ozugbo, tinye cilantro mgbe a na-arụ ya.
Na-ejere 4-6
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 209 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 151 mg |
| Sodium | 676 mg |
| Carbohydrates | 21 g |
| Fri nri | 5 g |
| Protein | 14 g |