• 90g watercress
• 25g basil
• 25g mint
• 1/4 ikhukhamba
• 1/2 isanqante
• 1/2 upelepele obomvu
• 1/2 u-anyanisi obomvu
• 30g iklabishi elinsomi
• 1 upelepele omude oluhlaza
• 200g utamatisi we-cherry
• 1/2 inkomishi yamachickpeas ekheniwe
• 25g amahlumela e-alfalfa
• 1/4 indebe yezinhliziyo ze-hemp
• 1 ukwatapheya
• 6-8 amaphepha erayisi

Izikhombisi-ndlela:

1. Cisha usike i-watercress bese uyibeka endishini enkulu yokuxuba kanye ne-basil ne-mint
2. Sika ikhukhamba nesanqante ube izinti zikamentshisi ezizacile. Sika kancane upelepele obomvu, u-anyanisi obomvu, neklabishi elinsomi. Faka imifino endishini yokuxuba
3. Susa imbewu kupelepele omude oluhlaza bese usika ube mncane. Bese, sika phakathi utamatisi we-cherry. Yengeza lokhu endishini yokuxuba
4. Engeza ama-chickpeas asemathinini, amahlumela e-alfalfa nezinhliziyo ze-hemp endishini yokuxuba. Gcoba ukwatapheya bese wengeza endishini yokuxuba
5. Hlanganisa ndawonye izithako zesoso yokucwilisa
6. Thela amanzi epuletini bese ucwilisa iphepha lerayisi cishe imizuzwana eyi-10
7. Ukuze uhlanganise umqulu, beka iphepha lerayisi elimanzi ebhodini lokusika elimanzi kancane. Bese, faka isandla esincane sesaladi phakathi nendawo yokugoqa. Songa ohlangothini olulodwa lwephepha lerayisi ofaka isaladi phakathi, bese ugoqa izinhlangothi bese uqedela umqulu
8. Beka amaroli aqediwe eceleni ahlukene komunye. Khonza kanye nesoso yokudipha