Ixesha lokuLungiselela: Imizuzu eyi-15 Ixesha elongezelelweyo: 10 imiz Ixesha elipheleleyo: 25 mins Ukukhonza: 8 Isivuno: 8 iikomityi zeProfayili yeSondlo: I-Low-Calorie Low Carbohydrate High Fiber Egg Free Gluten-Free Nut-Free Soy-Free Healthy ImmunityTsibela kwiiNqaku zeSondlo Izithako
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4 iikomityi iintyatyambo ze-broccoli
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4 iikomityi iintyatyambo zecauliflower
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4 iikomityi isipinatshi somntwana
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3 iikomityi umhluzi wenkukhu ephantsi-sodium okanye umhluzi wemifuno ephantsi-sodium
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½ indebe i-shallots eqoshiwe
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½ indebe ubisi lonke
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½ icephe ityuwa
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1 indebe itshizi yeCheddar echetyiweyo
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2 amacephe i-parsley entsha yeqabunga elicwecwe
Izalathiso
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Yizisa imbiza enkulu yamanzi ekubiliseni ngokushisa okukhulu. Yongeza i-broccoli kunye ne-cauliflower; pheka imizuzu emi-3. Susa iikomityi ezi-2 ze-broccoli kunye ne-cauliflower florets kunye ne-spoon edibeneyo; Bekela ecaleni. Yongeza isipinatshi embizeni; pheka de i-broccoli kunye ne-cauliflower zithambile kwaye isipinatshi sibunile, malunga nemizuzu emi-2. Khupha amanzi. Ukusebenza kwiibhetshi ukuba kuyimfuneko, dlulisela umxube kwi-blender; yongeza umhluzi kunye ne-shallots. Khusela isiciko kwi-blender kwaye ususe isiqwenga esiphakathi ukuvumela ukuba umphunga ubaleke. Beka itawuli ecocekileyo phezu kokuvula. Inkqubo kude kube lula, malunga nemizuzwana engama-30. (Lumka xa udibanisa ulwelo olushushu. Kungenjalo, tshintshela i-broccoli necauliflower ekhutshiweyo ubuyisele embizeni; yongeza umhluzi kunye neshaloti kwaye ugaye usebenzisa i-blender yokuntywila.)
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Buyisela isuphu ecocekileyo embizeni. Gxuma ubisi kunye netyuwa. Pheka phezu kobushushu obuphezulu, uvuselela ngamanye amaxesha, de kube yi-steam, malunga nemizuzu emi-2. Susa ebushushwini. Galela ngokulinganayo kwizitya ezisi-8; phezulu kunye nomxube ogciniweyo we-broccoli-cauliflower, itshizi kunye neparsley.
