Lihlahisoa tsa lijo tse phetseng hantle le tse monate li thabela ho lokisetsa lijana tse peli tsa hop - broccoli le cauliflower. Ba ntlafatsa mosebetsi oa tsamaiso ea lijo 'me ba na le divithamini e ngata ea C, A, sehlopha sa B. Meroho ena e ntle haholo ebile e molemo haholo ho feta koro e tloaelehileng.
Monokotšoai o bontšoa hore o ja le mafu a pelo, mafu a tšohileng, maloetse a sebete le sebete. 'Me broccoli ke meroho e bohlokoa le ho feta, hobane e na le lisebelisoa tse feletseng, ho akarelletsa tšepe, zinki le potasiamo.
Ho khahloa ha meroho ena ho khothalletsoa ho ba jang. E thusa ho fokotsa boima ba 'mele, ka lebaka la lik'hilojule tse fokolang, lijo tse nyane tsa lik'habohaedreite le palo ea liprotheine. Ho na le lipepe tse ngata, tseo ho tsona e mong le e mong a tla fumana ntho eo ae ratang.
Lijo tsa garlic
Lijo:
- konofolo 2 cloves;
- broccoli 250 g;
- cauliflower 250 g;
- oli ea mohloaare - likhaba tse 2;
- letsoai (ho latsoa);
- pepere (ho latsoa).
Ho pheha:
- Hlakola hop le broccoli ka florets, pheha metsotso e meraro ka metsi a belang (e tlameha ebe broccoli le cauliflower li phehiloe ho boloka thepa ea bona e ntle, bala mona). Hlapa metsi.
- Etsa oli ea oli ea mohloaare ka pane e monate. Mollo o ka sebelisoa bohareng. Beha konofolo e hahiloeng ho eona, ka lebelo la metsotso e 2-3.
- Kenya meroho ho pane, kopanya tsohle.
- Pheha nako e ka etsang motsotso. Letsoai, pepere.
Lijo tsa ho pheha
Meroho e besitsoeng ka ontong
Lijo:
- Konofolo ka 1-2 clove.
- Broccoli 200 g
- Koliflower 200g
- Oli ea mohloaare - likhaba tse 2.
- Coriander (peo) - 1 tsp.
- Letsoai (ho latsoa).
- Pepere (ho latsoa).
Ho pheha:
- Hlahisa meroho hore e be litholoana. Kenya ka sekotlolo se seholo 'me u fafatsoe ka coriander e sithabetseng.
- E qhaqha kapa u tšela garlic, eketsa letsoai, u kopane le oli ea mohloaare.
- Fafatsa hop le broccoli ka motsoako, kopanya hantle.
- Fafatsa ka letsoai le pepere.
- Bake halofo ea hora.
Ka tomate
Lijo:
- Anyezi - 1 pc.
- Konofolo - 2-3 cloves.
- Tamati - 3 lik'hilograma.
- Oli ea mohloaare - litepisi tse tharo.
- Koliflower - 250 g
- Broccoli - 250 g
- Letsoai
- Coriander
- Pepere
- Basil kapa oregano.
Ho pheha:
- Hlatsoa onion, konofolo le tamati.
- Li-onion ea lehlaka le oli e oli ea mohloaare ka metsotso e 4. Ebe u eketsa litamati mme u phehe metsotso e meng e 6.
- Arola broccoli le k'habeche ka florets. Kenya ka saucepan, fafatsa le coriander, letsoai le pepere. Ema ka metsotso e 15-20 tlas'a sekwahelo.
- Tlosa setofo, eketsa meroho, kopanya, tlohelang nakoana ho fihla.
Meroho e mecha bakeng sa nama
Lehlabuleng, 'mele o batla meroho e meng e tala. Leka ho sebeletsa meroho e ncha e nang le nama.
Lijo:
- tomate - 150 dikgerama, ho molemo ho nka ciliegia;
- broccoli - 150 dikgerama;
- ligrama tse 200 tsa cauliflower;
- oli e sa hlahisoang ke soneblomo (e ka ba mohloaare);
- meroho;
- letsoai;
- pepere
Ho pheha:
- Khaola tomate, kenya sekotlolo sa salate.
- Fresh broccoli le cauliflower li qhala ka inflorescences. U ka li khaola ka likotoana tse 'maloa.
- Khaola meroho.
- Tsohle motsoako, letsoai, pepere, tlatsa ka oli.
Ka seqha
Lijo:
- onion - sekoahelo se le seng;
- broccoli 250 g;
- cauliflower 250 g;
- oli ea mohloaare kapa oli ea soneblomo - tablespoons tse peli;
- letsoai (ho latsoa);
- pepere (ho latsoa);
- leha e le efe tse ling tse monate.
Ho pheha:
- Tlosa hop le broccoli ka florets, pheha metsotso e 3 ka metsi a belang. Hlapa metsi.
- Ho chesa oli ka pane. Anyezi e monate ka metsotso e 2-3.
- Beha meroho ka pan, kopanya tsohle.
- Pheha nako e ka etsang motsotso. Letsoai, pepere.
Le eiee le tranelate e bolila
Lijo:
- onion - sekoahelo se le seng;
- cauliflower - 200 dikgerama;
- broccoli - 200 dikgerama;
- tranelate e bolila - 100 dikgerama;
- letsoai, meroho, pepere (ho latsoa).
Ho pheha:
- Khabeloa chop ea onion, Fry.
- Tlosa hop le broccoli ka florets, pheha metsotso e 3 ka metsi a belang. Hlapa metsi.
- Arola li-inflorescence ka likotoana tse nyenyane, khaola le eiee ka metsotso e 15-20.
- Add seasonings le tranelate e bolila, kopanya tsohle. Pheha hape metsotso e 5-7.
- Fafatsa sejana ka meroho e khabehileng le mohope metsotso e mene.
Bakeng sa tatso e ntlafalitsoeng le e ruileng, eketsa tranelate e bolila ho eiee.
Lehe
Lijo:
- Broccoli - 250 g;
- cauliflower - 250 g;
- lehe - likotoana tse peli;
- letsoai, pepere.
Ho pheha:
- Pheha hop le broccoli ho fihlela metsi a letsoai a le bonolo.
- Pheha oli, tlosa meroho ho eona ebe u khumama hanyenyane.
- Otla lehe, tšela hop le broccoli holim 'a eona' me u kopanye ho fihlela lehe le tšoara.
Ka tranelate e bolila ka ontong
Sejana se entsoeng ka ontong se thata haholo ebile se ja lijo tse entsoeng ka pane.
Lijo:
- cauliflower - 250 g;
- Broccoli - 250 g;
- lehe - sengoathoana se le seng;
- tranelate e bolila - 150 ml;
- letsoai;
- oli
Ho pheha:
- Senya ka har'a florets le pheha cauliflower le broccoli metsing a letsoai ka metsotso e 3-5.
- Lahlela meroho e lokiselitsoeng ka har'a colander ho tlosa metsi ho bona.
- Etsa sejana sa ho baka.
- Ka sekotlolo se arohileng, otla lehe le letsoai le pepere.
- Beha meroho ka har'a lehe 'me u kopanye hantle.
- Hasanya broccoli le k'habeche ka sejana sa ho baka 'me u tšollele tranelate e bolila.
- Re chesa metsotso e 20-30 ho mocheso oa likhato tse 180.
Sheba lipepepe bakeng sa monate oa broccoli le cauliflower casseroles mona, 'me ho tloha sehloohong sena u tla ithuta ho pheha broccoli e monate le e monate ka ontong.
Ho multicooker
Lijo:
- Broccoli - 100 g
- Koliflower - 100 g
- Lihoete - 100 g
- Lijo tse monate - Ho latsoa.
Ho pheha:
- Karolo ea senya.
- K'habeche le broccoli li senyehile ka li-inflorescences.
- Beha meroho ka holim'a sekoahelo se phahameng sa sekotlolo sa multicooker. E ka tlase e tšela metsi.
- Pheha metsotso e 20-25, u fetola "mode" ea "steaming".
Re u fa hore u shebe video mabapi le mokhoa oa ho etsa cauliflower le lihlahisoa tsa broccoli sekotlolo se fokolang:
Yogurt e tsitsitseng
Haeba o rata ho leka, leka recipe e rarahaneng le e thahasellisang ka yogurt.
Lijo:
- Koliflower - 300 g
- Broccoli - 300 g
- Grated chisi - 100 g.
- Yogurt ea mafura a mafura kapa a tlhaho - 70 g
- Butter - 1 tablespoon.
- Thaba - 0, 7 likhaba.
- Pepper, letsoai.
Ho pheha:
- Hlatsoa 'me u arole meroho ho florets.
- Ho beha bokhoni ba ho itokisetsa banyalani. Tšela metsi ka sekotlolo sa multicooker.
- Moea oa metsotso e 10-15.
- Fumana setshelo sa hop, lokolla multicooker ho tloha metsing. Beha boemo ba "Multipovar", mocheso ke 160 ° C.
- Kopanya phofo, botoro le yogurt. Pheha, e hlohlelletsa metsotso e meraro.
- Ho tsoela pele ho hlohlelletsa, eketsa chisi, pepere le letsoai. Tlisetsa boima bo tloaelehileng.
- Add cauliflower le broccoli ho sauce. Mokhoa oa "Multipovar", beha mocheso oa 200 ° C.
- Pheha metsotso e 15.
Kemiso e potlakileng
Lijo:
- cauliflower - 200 g;
- broccoli - 200 g;
- eiee e khubelu - sengoathoana se le seng;
- lero la lemone - 2 tbsp;
- oli ea mohloaare 3 likhaba;
- parsley - 1 bunch;
- letsoai
Ho pheha:
- Koliflower le broccoli, hlakola 'me u arohane ka florets, pheha ka metsotso e meraro.
- Khaba ka ho tšela onion, kopanya le lisebelisoa tse ling, letsoai le pepere.
- Parsley e khaotsoe hantle 'me e behe meroho.
- Kopanya lero la lemone le oli, tšela ho apara ka salate ho apara.
- Khabeloa chop ea walnuts le fafatsa salate le bona.
Ithute ho eketsehileng ka li-direse tse molemo ka ho fetisisa bakeng sa ho cauliflower le salate ea broccoli, hammoho le ho bona lifoto, mona, le ho tloha sehloohong sena u tla ithuta ho pheha broccoli kapele le monate.
Ha u pheha broccoli le cauliflower, leka ho se feteletse hoo lintho tse ling tsa bohlokoa li sa lahleheng. Meroho e meholo ha e bonolo, empa e boloka li-vithamine tse ngata.
Ha u sebeletsa lijana tsohle tsa broccoli le cauliflower, fafatsa le litlama kapa limela tsa sesame. Lijana tsena tse lehlakoreng li kopantsoe le hoo e ka bang lihlahisoa tsohle - ka nama, tlhapi le meroho e meng. Sebeletsa ba chesang, hang ka mor'a ho pheha, kapa lumella ho pholile hanyenyane.
- sopho;
- casseroles.
Habohlokoa ka ho fetisisa, broccoli le cauliflower li tla u thusa ho boloka bophelo bo botle, sebōpeho le ho tsosolosa livithamine tsa hau. Ena ke sejana se phethahetseng, se kopantseng melemo le tatso e ntle.
