Sebeletsa sopho ena e bonolo, e nang le pelo e le sekolo sa pele kapa sejana se nang le salate.
Seo U tla se Hloka
- 1 tablespoon oli ea limela
- 1/2 eiee ea senoelo (e entsoeng)
- 1/2 lik'hilograma fatše nama ea khomo (e otlolohileng)
- 2 cloves konofolo (minced)
- 1 li-ounces tse 'mala o motala (o khaotsoe)
- 1/2 'mala o moputsoa oa tšepe (sliced)
- 4 tablespoons phofo
- 1 e ka na / 14 e 2 ounces tamati (e hlahisitsoeng)
- Likotlolo tse 2 1/2 tsa nama ea khomo
- Likopi tse 1 ho ea ho 2 tse linaoa tsa liphio (li phehiloe kapa li le makotikotlong; li tšolotsoe ebile lia hlatsoa)
- 2 tablespoons ka parsley (e ncha, e qhibililoe)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Ka ontong ea Madache kapa pitsa e khōlō, oli ea mocheso ka mocheso o mofuthu. Kenya oli ea linotši le ea fatše 'me u phehe, e hlohlelletsa metsotso e ka bang 5 ho fihlela nama ea khomo e soeufala.
- Kenya konofolo, pepere e tšepe, pepere e ts'oetsoeng e tala, le phofo 'me u hlohlelletse ho kopanya.
- Pheha, o hlohlelletsa metsotso e 1. Hlohlelletsa litamati le moro. Tlisa ho pheha. Hlohlelletsa linaoa le nako ka letsoai le pepere ho latsoa. Ema ka metsotso e 15 ho isa ho e 20.
- Hlapa ka parsley e entsoeng ka lekhetlo le lecha 'me u sebetse ka poone ea poone kapa bohobe bo seholo ba Sefora kapa ba Setaliana.
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| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 618 |
| Total Fat | 15 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 50 mg |
| Sodium | 988 mg |
| Li-carbohydrate | 83 g |
| Fiber Fiber | 19 g |
| Liprotheine | 40 g |