Sopho ena e ne e ke ke ea e-ba bonolo ho e etsa. Etsa feela lijo tse seng kae, li pheha ka moro le turnips, puree, 'me u kenyetse tranelate. Ho futhumatsa le ho tšelisa le ho tletse tatso. Sebeletsa e le ho qalisa lijo tse kholoanyane, kapa e le ketsahalo e ka sehloohong e nang le salate ea mariha le bohobe bo bobebe ba lijo tse bonolo, tse tloaelehileng.
Seo U tla se Hloka
- 4 turnips e kholo
- Liiee tse nyane tse nyenyane kapa liekisi
- 2 cloves konofolo
- 2 tablespoon oli ea mohloaare kapa botoro
- Letsoai la letsoai
- Likopi tse 4 likhoho kapa meroho
- 1/4 ho isa ho 1 senoelo se leholo
- Hloekisa: meroho ea turnip kapa parsley
Kamoo U ka e Etsang
- Etsa li-turnips, u li tšele ka li-chunks tse nyenyane, ebe u li beha ka thōko.
- Peel le khabeloa chop eiee kapa e hloekileng le e khabehang lekang liek . Beha ka thōko.
- Hlakisa konofolo mme u behele ka thōko.
- Hala oli kapa botoro ka pitsa e phetseng kahare ho mocheso-mocheso o phahameng. Eketsa eiee kapa li-leek, fafatsa letsoai le ho pheha, ka linako tse ling, ho fihlela liiee li le bonolo, hoo e ka bang metsotso e meraro.
- Kenya konofolo 'me u phehe, u hlohlelletse, ho fihlela monko o monate, hoo e ka bang motsotso.
- Kenya turnips le moro. Tlisa ntho e 'ngoe le e' ngoe ho pheha. Fokotsa mocheso hore o lule o tsitsitse mme o phehe ho fihlela turnips li le bonolo ka metsotso e 10.
- A blender, otla sopho ho fihlela e boreleli, bonyane metsotso e 2 ka batch. (Tlhahiso: Koahela sekwahelo sa blender e nang le thaole ea kichineng ho thibela ho chesa.)
- Khutlisa sopho e entsoeng 'me u kenyetse tranelate. Ho eketsa senoelo sa 1/4 feela ho tla hlahisa methapo ea sopho; hangata o tla eketsa sopho e ngata haholoanyane le e monate. Kenya letsoai ho latsoa.
- Hlobisa ka mekhabiso ea li-turnipe tse fokolang kapa li-parsley, haeba u rata. Sebeletsa sopho e chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 187 |
| Total Fat | 14 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 28 mg |
| Sodium | 531 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 1 g |
| Liprotheine | 5 g |