Ixesha lokupheka: Imizuzu eyi-15 Ixesha elongezelelweyo: 35 imiz Ixesha elipheleleyo: 50 mins Ukukhonza: 6 Isivuno: i-6 servings Iprofayili yeSondlo: I-Dairy-Free Gluten-Free Healthy Aging High Fiber Low Added Sugars Low-CalorieTsibela kwiiNqaku zeSondlo Izithako
-
1 icephe ioli yomnquma eyongeziweyo
-
1 itswele eliphakathi, linqunyulwe kancinane
-
I-1 i-clove yegalikhi enkulu, inqunyulwe kakuhle
-
3 iikomityi umhluzi wenkukhu ephantsi-sodium
-
2 amagqabi amancinci e-bay, ngokukhethekileyo amatsha
-
2 iikomityi I-ertyisi enamehlo amnyama, entsha okanye ekhenkcezisiweyo (enyibilikisiwe)
-
1 iponti i-okra entsha, iziphelo ze-stem zilungisiwe, zinqunyulwe zibe ngamaqhekeza angama-intshi eyi-1
-
½ icephe ityuwa
-
½ icephe ipepile entsha
-
¼ icephe i-cayenne pepper, okanye ukunambitha
Izalathiso
-
Fudumeza ioli ngepani enkulu phezu kobushushu obuphakathi. Yongeza itswele; ukupheka, ukuvuselela, imizuzu emi-3 ukuya kwemi-5. Yongeza igalikhi; pheka umzuzu omnye. Yongeza umhluzi kunye namaqabunga e-bay; yizisa kwithumba. Gxuma ii-ertyisi.
-
Ukunciphisa ubushushu; galela, uvuselela ngamanye amaxesha, imizuzu engama-20. Yongeza i-okra, ityuwa, ipepper kunye ne-cayenne. Ukumisa de kube ithenda, malunga nemizuzu eyi-15.
