Ngezinye izikhathi ama-peas engadini awakakavuthwa, futhi amasheya esitolo awalungile kangako. Lena iresiphi yesobho se-pea esiphelele esingadingi ama-peas ukuba ahlukane nama-pods. Isobho labathandi be-legume beqiniso.
Isikhathi Ukupheka: I-1 ihora le-30 imizuzu
Izinkonzo: 6
Izithako:
- Izinkomishi ezi-12 zamanzi
- 900 gr. uphizi oluhlaza
- I-1/3 inkomishi i-dill entsha eqoshiwe, kanye nokunye okuncane ukuhlobisa ukukhonza ngakunye
- 1 ithisipuni kasawoti
- Upelepele osanda kutsalwa ukunambitha
- Indebe ye-3/4 yeyogathi yemvelo enamafutha aphansi
Ukulungiselela:
1. Bilisa amanzi epanini elikhulu. Faka uphizi, qhubeka upheke, uvuselele ngezikhathi ezithile, imizuzu engama-45.
2. Sebenzisa isipuni esisikiwe ukudlulisa ingxenye eyodwa kwezintathu zemidumba iye kuphrosesa yokudla. Faka uketshezi olungu-1/2 lwenkomishi epanini uhlanganise (qaphela lapho uphatha iziphuzo ezishisayo). Dlulisa isisindo esitsheni esikhulu. Phinda uphizi osele, engeza inkomishi eyodwa yetshezi. Hlunga i-puree noketshezi olusele ngesihlungo esihle, unakekele ukukhipha uketshezi oluningi ngangokunokwenzeka.
3. Buyisela isobho ebhodweni, ulethe ngamathumba, qhubeka upheka phezu kokushisa okuphansi kuze kube yilapho okuqukethwe kuncishiswa izikhathi ezingu-3 (cishe izinkomishi ezingu-6), cishe imizuzu engu-30-35. Bese ufaka amakhambi aqoshiwe, usawoti kanye nopelepele. Thela isobho ezitsheni, engeza iyogathi futhi uhlobise ukukhonza ngakunye nge-dill.
Inani lokudla okunempilo:
Ngokuphakela ngakunye: 79 kilojoule 1 gr. amafutha; 2 mg cholesterol; 13 gr. ama-carbohydrate; 0 gr. iSahara; 6 gr. ingwejeje; 429 mg sodium; 364 mg we-potassium.
Vitamin C (140% DV), Vitamin A (30% DV), Folic Acid kanye ne-Iodine (15% DV)