Etsa Pele Pele Lijo le Li-Stews

by Jen Hoy

Nako ea ho boloka phepo e nepahetseng bakeng sa litsebi tse sebetsang

Bophelo bo tsitsitseng bo hloka hore ho be le nako e nepahetseng ea ho laola, 'me lijo tse etsoang pele ho tsona li ka finyella sekala ho ea ho phepo e nepahetseng ha nako e le thata. Lijo le li-stew tse latelang li rua molemo ka ho lutse letsatsi le leng ka firiji ea hau e le hore li-flavour li mamele. Li ka boela tsa e-ba leqhoa, kahoo o ka etsa pitsa ea sopho kapa serame ebe o e qeta ka lijana tsa lijo tsa motšehare kapa tsa lijo tsa motšehare ka fofa. Ho molemo le ho feta, pheha ka tsela e sebelisanang le motsoalle 'me u etse mosebetsi oa boithabiso. Fana ka chelete ea ho rekisa lijo, pheha u je lijo tse monate hammoho 'me u arole thepa e setseng. Ena ke tsela e ntle ea litsebi tsa bacha tse phathahaneng ho boloka nako le chelete ha li ntse li matlafatsa bophelo ba bona ba bophelo le malapa a bona. NAKO le nako etsa bonnete ba hore u ja sopho e pholileng pele u fa sehatsetsing. U se ke ua beha sopho e chesang sehatsetsing ka sekoahelo ka thata; ho etsa joalo ho tla etsa hore sopho e senyehe hobane mocheso o na le sebaka seo u ka eang ho sona. Haeba ha u na nako ea ho phomola sopho ho mocheso oa motlakase, koahela pitsa boholo ba tsela e tlohang sekoti se seng sa moea se lekaneng hore moea o balehe.

01 ea 04
Moriana o halikiloeng le Moriana oa Leek
Harald Walker / Stocksy United
Kakaretso ena e bonolo bakeng sa sopho e entsoeng ea mokopu e ka etsoa ka tsoekere kapa mokopu oa Cinderella (tšoantšetso), sebapali sa Hokkaido, Red Kuri, Kabocha, kapa leha e le efe e 'mala o tebileng oa lamunu, squash e boima. Squash le mokopu li na le limatlafatsi tse ngata, haholo-holo beta-carotene, le tse matlafatsang haholo ho spleen le mala. Ho chesa meroho ho hlahisa tatso e ruileng le e rarahaneng haholoanyane, 'me e hlile e etsa sopho e bonolo: tsohle tseo u li etsang ke ho eketsa metsi liteng tse halikiloeng. U ka eketsa dab ea Sauce ea Romesco ha u sebeletsa ho fana ka maruo a mangata ho sopho, empa re e rata joalo! Haeba o batla tatso ea spicier le e rarahaneng haholoanyane, leka Thai Style Pumpkin Soup .
02 ea 04
Butternut Squash ea meroho le sopho ea Apple le mefuta-futa
Lekhasi lena la khale, le fatše, la vegan butternut squash le recipe ea sopho ea sopho e ruile beta-carotene, 'me le matlafatsa bakeng sa spleen le ho senya . E phethehile bakeng sa ho theha le ho kenyeletsa tsamaiso ea methapo 'me e loketse nako leha e le efe ea letsatsi, ho kenyeletsa lijo tsa hoseng. Haeba u sa rate sage, sebelisa rosemary kapa thyme ho e-na le hoo.

Lijo tse ling tsa sopho e entsoeng ka squash li kenyelletsa Grounding Sopho , Monko o monate oa Squash oa Winter le Sweet Potato Stew, Sophojho e ka Bochabela -bophirimela ea Squash le Cumin le Poone , kapa Tomate, Squash le Vegetable Soup e nang le lycopene.
03 ea 04
Moriana le Meroho ea Meroho
Keletso ea nyalothe le sopho ea meroho e hlasela sebaka ka letsatsi le pholileng, 'me e ka ba lijo tsa pitsa e le' ngoe. Ke mokhoa o babatsehang oa ho ja lijo tsa hoseng. U ka fapana meroho ho latela seo u nang le sona, kapa maikutlo a hao, empa etsa bonnete ba hore kamehla u sebelisa setho sa karoti / celery / onion. Ho noa moriri ho phaella ka mokhoa o mong oa tatso ho sopho.

Sopho e 'ngoe e tloaelehileng e nang le lijo-thollo ho eona ke Sopho ea Barley ea Mushroom ,' me phetolelo ena e mongobo e matlafatsa ho tsuba le ho babatseha bakeng sa ho haha mali.
04 ea 04
Pepere ea Pea ea Khale e arohaneng
Moriri o pholileng o eketsa ho loantšana le ho ruruha le linoko tsa lijo ho sopho ena e thabisang le e tšelisang. Kenya meroho pitsa kapa u e sebelise ka lehlakoreng le lijo-thollo kapa nyalothe bakeng sa monate o monate, o monate. Bakeng sa sopho e nang le likhahla tse ling tse ngata, leka leka ho roala moriri o moputsoa oa lentile le Jalapeno . Bochabela bo Hare Boea ba Lentile bo Bobebe bo bobebe ho feta bohobe bo bongata ba linaoa, ka tatso e rarahaneng e rarahaneng ea kumine le coriander e ntlafatsoang ke ho tšoara lemon ha e sebeletsa.

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