Izithako

• 1 ikomityi ye-proso millet (okanye nayiphi na imalethi encinci efana ne-kodo, barnyard, samai)
• 1 ibhloko ye-tofu emarinated (okanye i-paneer/mung sprouts)
• Imifuno edibeneyo ekhethiweyo (umzekelo, i-bell pepper, i-carrots, isipinashi)
• Ioli yomnquma
• Ityuwa kunye nepepper ukunambitha
• Iziqholo (ukhetho; i-cumin, i-turmeric, njl.)

Imiyalelo

1. Hlanza iproso millet kakuhle phantsi kwamanzi abandayo de amanzi aphele. Oku kunceda ukususa nakuphi na ukungcola kwaye kwandisa incasa.

2. Ebhodweni, yongeza i-millet ehlanjululweyo kwaye kabini inani lamanzi (2 iikomityi zamanzi kwi-1 indebe ye-millet). Yizisa kwi-thumba, uze unciphise ubushushu ube phantsi kwaye uvale. Yiyeke ibile malunga nemizuzu eyi-15-20 okanye de i-millet ibemanzi kwaye ifunxe namanzi.

3. Ngelixa i-millet ipheka, fudumeza i-pan phezu kobushushu obuphakathi kwaye wongeze i-olive drizzle. Gxotha imifuno yakho exutyiweyo kwaye uyixube de ithambile.

4. Yongeza i-tofu e-marinated kwimifuno kwaye upheke uze ushushu. Nonga ngetyuwa, ipepile, kunye naziphi na izinongo ezikhethwayo.

5. Wakuba ugqibile umngqusho, yivuze ngefolokhwe uze uyixube nemifuno egayiweyo kunye netofu.

6. Khonza ngokufudumeleyo, uhonjiswe ngamayeza amatsha ukuba uyafuna. Yonwabela esi sitya sinezondlo, esinentliziyo, kunye neprotheyini ephezulu yeVeg Millet njengokhetho lwesidlo sangokuhlwa esisempilweni!