- U-squash - ama-Gram angu-900 (izingcezu ezimbili)
- Amafutha esisame - 2 izinto. izinkezo
- I-treacle - 2 Ubuciko. izinkezo
- i-tamari sauce - ithispuni 1
- isiraphu ye-maple - 2 st. izinkezo
- umiso omhlophe noma ophuzi - 1 st. i-spoonful
- usanda kufakwa ijusi le-orange - indebe ye-1/4
- ijusi kalamula ka-1. i-spoonful
- ikhasi elimnandi lelamula - 1/4 isipuni
- amanzi - izinto ezingu-5. izinkezo
- I-tofu - ama-Gramu angu-240
- izinhlamvu ze-sesame ezigutshiwe, i-arugula eqoshiwe, i-basil, i-lemon tincetu - ukunambitha (izithasiselo ezihlukahlukene)
1. Hlanganisa ihhavini ngama-degrees angu-220 nge-rack phakathi. Tshayela ishidi lokubhaka ngephepha lesikhumba bese uligcoba ngamafutha. Sika u-squash ngesigamu, susa imbewu bese uthatha izinkintshi u-1 cm obukhulu. 2. Esikhathini esikhulu, uhlanganise u-sikwashi nge-1 isipuni samafutha we-sesame. Beka u-squash kusikodwa esisodwa ekhasini lokubhaka. Bhaka imizuzu engama-40 kuze kube nsundu yegolide ezinhlangothini zombili, uphendule imfoloko emva kwemizuzu engu-20. 3. Hlanganisa i-tofu ibe yi-cubes u-1 cm ngobukhulu. 4. Hlanganisa i-treacle, i-tamari sauce, isiraphu ye-maple, i-miso, ijusi le-orange, i-lemon juice, isikhamo selamula, amanzi kanye ne-isipuni esisele ye-sesame ku-bowl. Engeza i-tofu uphinde uvuse. Beka eceleni. 5. Uma u-squash iba yigolide ezinhlangothini zombili, zikhiphe kuhhavini. Faka u-squash esitsheni sokubhaka. Thela ingxube ye-tofu phezulu bese ubhake imizuzu engaba ngu-30 kuze iningi lamanzi likhuphuke. Hlanganisa izikhathi ezimbalwa ngesikhathi upheka. Bese ususe kuhhavini nosawoti, uma kunesidingo. Engeza imbewu ye-sesame esontekisiwe, i-rucola enonciwe, i-basil ne-lemon tincetu (ukuze ucindezele ijusi). Thumela ngokushesha.
Izinkonzo: 5-6