U se ke ua lumella lebitso la Senyesemane hore le u thetse- Fakes Soupa e batla e le ea nnete ha e fumana. Ke sopho e ntle ea mariha, ho tlatsa le ho futhumala, 'me ke lijo tse tloaelehileng tsa lijo tsa Segerike .
U ka sebelisa lentile tseo u li khethileng ka sopho ena, φακές σούπα ka Segerike, ho thoe fah-KESS SOO-pah, empa haeba u batla sopho e nepahetseng ea Segerike ea lentile, sebelisa lentile tse nyenyane tse tala. Bagerike ha ba tsebe ka ho toba ka litamati ka mokhoa ona-o ka o etsa kapa o se na tsona, empa ba eketsa botle bo botle ho sehlahisoa se feliloeng.
Joaloka bonus e eketsehileng, sopho e entsoeng ka fakes e hlolla hantle, e tletse ka fiber, livithamine le tšepe-'me, ha e le hantle, lentile ha li na mafura. E phethehile bakeng sa lihlopha le limela tsa meroho, 'me ke lijo tse tloaelehileng tsa Segerike nakong ea Lent.
Seo U tla se Hloka
- 4 lik'hilograne tse 4 tsa metsi
- Tamati e butsoitseng ka 1, pured
- 2 bay leaves
- 1 e nyenyane e bofubelu eiee, e khabeloa ho khaola
- 2 cloves konofolo, khabeloa chopped
- 1/2 lik'hilograma tse nyenyane lense, li hlatsoitsoe
- 1 senoelo sa oli ea mohloaare
- Dash ea letsoai la letsoai
- Letlapa la pepere e ncha
- 1/4 senoelo sa veine e khubelu, kapa ho latsoa
Kamoo U ka e Etsang
- Eketsa metsi, tamati, bay leaves, onion, le konofolo ho pitsa e tlaase-tlaase.
- Tlisetsa butle butle ka mocheso o mofuthu, ebe o kenya lentile le oli.
- Fokotsa mocheso le ho koahela karolo e itseng ho tloha ho lihora tse 1 ho isa ho tse 1 kapa ho fihlela lentile li le bonolo.
- Tlosa mocheso 'me u ntše makhasi ao. Nako le letsoai le pepere.
- Hlohletsa ka asene kapa u sebetse ka lehlakore, mohlomong lehlakoreng la bohobe bo boima.
Liphetoho le Litlhahiso
- Nako e akaretsang ea ho pheha e tla itšetleha ka mofuta oa lentile tseo u li sebelisang.
- Haeba u batla ho pheha sopho ena ntle le tamati, eketsa metsi ho likhapi tse 5/2.
- U ka kenya letsoho la Greek oregano kapa rosemary ho sopho le makhasi a bay, empa haeba u e etsa ntle le tamati, ue tlohe.
- Haeba u hatelloa ka nako 'me u ikutloa u sa phutholoha ho lumella sopho hore e eme ka hora kapa ho feta ha u tsoa kapa u phathahane ka lintho tse ling, u ka koala lentile metsing ho fihlela lihora tse peli pele u pheha. Ka nako eo o ka khaola nako ea ho belafatsa ho fihlela metsotso e ka bang 20 ho ea ho e 35, empa koahela pitsa ha o khutsufatsa nako.
- Joaloka le sopho leha e le efe, ba pheha ba tsejoa ka ho eketsa litlhoko tsa bona ho fakes soupa . Ba bang ba eketsa litapole tsa litlolo kapa lihoete.
- Bagerike ba rata holimo ka sejana sena ka (ho hlakile!) Feta cheese.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 513 |
| Total Fat | 37 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 26 g |
| Cholesterol | 0 mg |
| Sodium | 42 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 6 g |
| Liprotheine | 12 g |