"Motsoalle oa ka oa Senyesemane Dalia, eo e leng setho sa limela, o ile a mpolella hore na a ka etsa joang sopho ea lelapa la hae ka ho fetisisa - Monate oa Potato o Mofubelu oa Lentile. Dalia ha a rate ho qeta lihora ka kichineng," a hlalosa Giora Shimoni. e be lijo tse bonolo le tse bonolo.Dalia o ja feela lijo tse phetseng hantle, kahoo ke ne ke tseba hore sopho e tla ba le meroho e mecha le liprotheine tse ngata. Leha ho le joalo, ke ne ke sa tsebe hore sopho e ne e tla monate hoo baeti ba ka ba neng ba tla re 'Wow!' 'me bana ba ka ba ne ba nkōpa hore ke etse hape' sopho ea lamunu 'hape Shabbat e latelang. "
Miri's Recipe Notes le Litlhahiso:
U se ke ua tšoenyeha ka litekanyo tseo u sa li tsebeng ka lethathamong la motsoako. Botle ba recipe ke hore bo lumellana le seo u leng sona letsohong, mme ke litlolo life tseo u batlang ho li hlahisa. Eiee e khutšoanyane? Eketsa lihoete tse ling kapa litapole. Ha u na zucchini? E tlohela. Sopho e ntse e sebetsa.
Ho ntlafatsa tatso ea sopho, leka ho sebelisa sesebelisoa sa meroho ho e-na le karolo ea metsi kaofela. Hlahloba le li-spice tsa hau tseo u li ratang haholo - u ka fetola sebopeho sa sopho ka ho senya linoko tsa phofo ea curry, ras el hanout kapa Chinese 5 Spice powder, mohlala.
Haeba u etsa sopho pele, kapa u iphumana u e-na le masala, hlokomela hore e tla ja haholo firiji. Eketsa metsi kapa li-stock ha u phekola sopho e le hore u finyelle seo u se lakatsang le ho khothaletsa le ho tsosolosa.
E hlophisitsoe ke Miri Rotkovitz
Seo U tla se Hloka
- Likopi tse peli tse omisitsoeng lentile tse khubelu
- 2-3 tablespoons oli e sa tsoaneng mohloaare oli
- 2-3 eiee e tloaelehileng (e hloekisitsoeng, e hloekisitsoeng le e khethiloeng)
- 2-3 garlic cloves (peeled le chopped)
- 1 zucchini (tse leselitsoeng)
- 3-4 lihoete (tse peeled le tse khethiloeng)
- Litapole tse peli (tse peeled le tse khethiloeng)
- 1 litapole tse khubelu tse khubelu (khetho)
- 1 tablespoon e omisitsoeng basil (kapa serame)
- 1 teaspoon oregano
- 2 di-teaspoon tse letsoai la leoatle (kapa letsoai la kosher)
- 1/2 teaspoon pepere e ntšo
- Dash ground cloves
- 2 tablespoons e ncha parsley (khethollo)
Kamoo U ka e Etsang
1. Hlakola 'me u nke lentile. Beha sekotlolo se seholo 'me u koahetse ka metsi a chesang a lekaneng ho koahela. Beha ka thōko.
2. Chesa oli ka sopho e khōlō ea sopho e behiloeng ka har'a sehare-mocheso o phahameng. Eketsa lieiee le konofolo 'me u phalle ho fihlela ho fetoloa, metsotso e ka bang 5 ho isa ho e 7. Kenya li-zucchini le saute ho fihlela li fokola, hoo e ka bang metsotso e peli ho ea ho e meraro.
3. Khothaletsa lihoete, litapole le litapole tse khubelu (haeba u sebelisa). Hlakola lense le ho eketsa pitsa.
Eketsa metsi a batang a lekaneng ho koahela ka li-intshi tse 1. Hlohlelletsa ka basil, oregano, letsoai, pepere, cloves le parsley (haeba u sebelisa).
4. Phahamisa mocheso 'me u tlise sopho ho pheha. Fokotsa mocheso ho tlase, ho koahela, le ho bososela, ho susumetsa ka linako tse ling, ka nako e ka bang 30-45 metsotso, ho fihlela meroho e le bonolo hoo e ka senyang.
5. Tlosa sopho mocheso. Sebelisa motsoako oa ho kolobetsa ho hloekisa sopho ho ea ka tsela e tsitsitseng. Latsoang 'me u fetole lijalo tse loketseng. Sebeletsa chesang ka croutons kapa bohobe bo hloekileng .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 350 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 653 mg |
| Li-carbohydrate | 61 g |
| Fiber Fiber | 10 g |
| Liprotheine | 16 g |