Seo U tla se Hloka
- 1 lb. linaoa tse omisitsoeng tse tšoeu (tse kang libere tse kholo tsa Northern Northern kapa Navy)
- Likopi tse 10 metsi
- 1/2 senoelo sa oli ea mohloaare
- 1 eiee e khōlō (e tlotsitsoeng)
- Lihoete tse peli tse bohareng
- Litlhōrō tse peli tsa celery (ho hlajoa)
- 1 leaf leaf
- 1 - 14 oz. e ka hlahisa tomate ea plum (e sa ts'oetsoe)
- 2 tbsp. pente ea tamati
- Dash letsoai (kapa ho latsoa)
- Etsa pepere e ncha e mongobo (kapa ho latsoa)
- 1/4 senoelo sa parsley e ncha (e entsoeng, bakeng sa monate)
Kamoo U ka e Etsang
Ho noa linaoa tse omisitsoeng li li khutlisetsa metsi 'me li hlahisa linaoa tse ngata tse bonolo le nako e khutšoanyane ea ho pheha. Haeba u se na letsatsi le eketsehileng ho fokotsa linaoa bosiu bo bong le bo bong, u ka leka mokhoa o potlakileng oa soak ka tlase.
Mokhoa o potlakileng oa ho tsuba
Eketsa linaoa hammoho le metsi a lekaneng ho koahela linaoa ka lisenthimithara tse 2 ho pitsa. Kenya 2 tbsp. letsoai le ho tsosa. Tlisa linaoa ho pheha. Tlosa mocheso, koahela, 'me u soak bakeng sa hora. Hlatsoa le ho hlatsoa linaoa tlas'a metsi a batang pele u sebelisa.
Bakeng sa Sopho
Eketsa linaoa, metsi le oli ea mohloaare ho pitsa e kholo, e seng ea maiketsetso 'me e tlise pheha. Fokotsa mocheso le ho koahela hamonate ho fihlela linaoa li le bonolo empa e se mushy, hoo e ka bang hora e le 'ngoe.
Kenya meroho, tamati, lekhasi la tamati le lekhasi la bay ho pitsa 'me u bososele ho senola ka metsotso e meng ea 30-45 bakeng sa monate oa moriri ho senya le sopho.
Nako ea sopho e entsoeng ka letsoai le pepere e ncha e mongobo hore e latsoe. Tlosa lekhasi la bay mme u fafatsoe ka parsley e ncha pele u sebeletsa.
Tlhokomeliso: Ho eketsa lisebelisoa tsa acidic joaloka tomate ho sopho pele linaoa li pheha li ka koahela letlalo ka linaoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 344 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 64 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 13 g |
| Liprotheine | 14 g |