Caribbean Black Bean le Plantain Soup

Tlisa lijo tse nyenyane tsa Caribbean ka tlung ea hau ka sopho e entsoeng ka linaoa tse batšo le limela tse nang le makhasi. Ntle ho limela, mefuta eohle ea sopho ena ke lijo tse tloaelehileng le tse tloaelehileng, 'me, ha e le hantle, kaofela ha tsona ke tsa limela, li-vegan le tsa lebese. Sebelisa moro oa meroho o se nang matsoho ho etsa sopho ena ea gluten. Sebeletsa ka moriana o chesang haholo! Sopho e kholo ea lijo tsa hao tsa lijo tsa pele tsa lijo tsa Kwanzaa.

Setšoantšo le setšoantšo se lumellana le linaoa tsa Bush.

Seo U tla se Hloka

• 1 eiee e nyane (e tšoeu)
• 2 cloves konofolo (minced)
• 1 tbsp. oli ea mohloaare
• 1 14-ounce e na le linaoa tse batšo (tse tšolotsoeng)
• 2 dikopi meroho moro
• 1 e lemela e tala ea plantain, e khabisitsoeng (e ka bang likotlolo tse 1 1/2)
• 1 tsp. komine
• 1 leaf leaf
• 1/4 senoelo sa cilantro (e hloekileng, e nonneng)
• Letsoai (ho latsoa)
• Pepere (ho latsoa)

Kamoo U ka e Etsang

1. Sauté garlic le onion ka 1 tbsp. ea oli ea mohloaare ho fihlela translucent (hoo e ka bang metsotso e 5).
2. Ka mor'a moo, eketsa moro oa limela, lekhasi la bay, khoma le semela se bitsoang shredded plantain (boloka hanyenyane bakeng sa ho khahlisa) 'me u bosose ka metsotso e 15 (u se ke ua pheha).
3. Eketsa linaoa tse ntšo tse ntseng li tšolotsoe 'me u qete metsotso e meng e 5, u eketsa moroana o mong oa meroho kapa metsi ha ho hlokahala bakeng sa ts'ebetso e tsitsitseng.
4. Nako le letsoai le pepere ho latsoa.

1. Sebeletsa le ho khabisa le limela tse halikiloeng tse halikiloeng le li-cilantro tse ncha.
2. Ho sebeletsa, beha ka sopho ea sopho kapa khaba ka holim'a raese e tšoeu e tšoeu. Hloekisa ka cilantro le limela tse khutsitsoeng tsa shredded.

E etsa mararo a mararo.

Joaloka sopho e entsoeng ka linaoa? Bona mefuta e meng e mengata ea ho leka:

• Sopho e entsoeng ka meroho e mongobo e meholo e bonolo le e bonolo
• Sopho e entsoeng ka linaoa
• Sopho e entsoeng ka linaoa e Mexico e nang le komine
• Bona hape: Sopho ea Southern le ea Caribbean bakeng sa Kwanzaa

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	605
Total Fat	7 g
Fat Satated	1 g
Fat Unsaturated	4 g
Cholesterol	0 mg
Sodium	640 mg
Li-carbohydrate	105 g
Fiber Fiber	28 g
Liprotheine	35 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)