1kg / 2.2 wa tiphawundi Makuwa
30 ml / 1 oz / 2 Xipunu xa Mafurha
Munyu na Phepha
1 Anyanisi
3 Ti-Cloves Garlic
15 ml / 1 Xipunu xa Mbewu ya Coriander leyi Gayiweke
750 ml / 25 oz / 3 Cups Vegetable Stock

Hisisa oven kuya eka 180C kumbe 350F. Susa mbewu eka makuwa kutani u tsemelela eka swirhendzevutani. Veka pumpkin eka roasting dish kutani u chela ehenhla ka 1 Tablespoon ya mafurha kutani u chela munyu na pepper. Veka eka oven leswaku yita oxiwa kuringana 1-2 wa tiawara kutani makuwa ya olova naswona ya caramelised emakumu. Tshika makuwa ya hola loko u ri karhi u lunghiselela swilo leswi saleke. Hisisa 1 Tablespoon ya mafurha eka pani eka ndzilo wa le xikarhi. Slice anyanisi u chela eka pani. Pfuxeta 3 wa ti cloves ta garlic u tsemelela hiku olova, chela eka pani u sweka kuringana 10 wa timinete. A wu lavi ku penda anyanisi ntsena u yi sweka ku kondza yi olova yi tlhela yi va erivaleni. Loko anyanisi na garlic swiri karhi swi sweka susa nyama ya makuwa eka nhlonge. Tirhisa xipunu u xi tshovela u xi veka endzeni ka xibya. Engeta mbewu ya coriander leyi gayeriweke eka anyanisi na garlic, u hlanganisa kufikela swi nun’hwela. Chela 2 wa ti cups ta xitoko, u hlayisa khapu yo hetelela, kutani u hlanganisa. Chela nkatsakanyo wa stock eka blender kutani u chela pumpkin ehenhla. Hlanganisa kufikela loko kungari na swirhumbana. Loko u lava leswaku supu yiva na consistency yo olova engetela swin’wana swa xitoko. Chela eka xibya, khavisa hi khirimi na parsley kutani u phamela na xinkwa xo khwaxa.

Swi phamela 4

Tikhalori 158 | Mafurha ya 8g | Tiphrotheyini ta 4g | Tikhabohaydreti 23g | Chukele ra 6g |
Sodiyamu ya 661mg