Ixesha lokulungiselela: 25 mins Ixesha elipheleleyo: 25 mins Ukukhonza: 6 Isivuno: 6 servings Iprofayili yeSondlo: I-Dairy-Free Diabetes Efanelekileyo Iqanda eliMahala leGluten-Intliziyo Ephilileyo Ephantsi I-Carbohydrate Nut-Free Soy-Free Vegan VegetarianTsibela kwiiNqaku zeSondlo Izithako
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3 amacephe ioli yeoli, yahlulwe
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4 iicloves igalikhi, inqunyulwe kancinci
Ucoceka njani isihluzi sendawo yokuhlamba izitya
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1 iponti iimbotyi eziluhlaza, zilungiswe kwaye zinqunyulwe 1 1/2-intshi iziqwenga
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¼ icephe ityuwa
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⅓ indebe amanzi
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1 indebe iitumato zeediliya, isiqingatha
Ngaba itilapia inamathambo
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1 icephe i-capers, ihlanjululwe kwaye inqunyulwe kancinane
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¼ indebe iparsley entsha egayiweyo
Zonke iivenkile zokutyela zivala ngo-2020
Izalathiso
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Ukushisa 2 Tbsp. ioli kwi-skillet enkulu phezu kobushushu obuphakathi. Yongeza igalikhi; pheka, uvuselela ngamaxesha athile, de kube yigolide, imizuzu emi-2 ukuya kwemi-3. Susa igalikhi kwipleyiti encinci kunye necephe edibeneyo, ushiye ioli ngasemva. Yongeza iimbotyi kunye netyuwa epanini. Gxuma ukuze unxibe. Yongeza amanzi; gubungela kwaye upheke, uvuselela ngamanye amaxesha, de iimbotyi zibe zithambile kwaye amanzi aguqulwe kakhulu, malunga nemizuzu eyi-8. Yongeza i-1 Tbsp eseleyo. ioli, iitumato, kunye capers ukuya epanini. Ukupheka, ukuvuselela ngamanye amaxesha, de kube iitamatisi ziqala ukuphuka, malunga nemizuzu emi-2. Susa ebushushwini. Yongeza i-parsley kunye negalikhi ecocekileyo. Gxuma ukudibanisa.
