Bakeng sa lijo tse potlakileng le tse nang le phepo, leka sena se monate sa sopho sa sopho sa sopho. Ka boiteko bo fokolang haholo, o ka ba le mokhoa o motsoalle oa hau oa lireschorente tafoleng ea hau ka metsotso e ka tlaase ho 45. Sopho e entsoeng ka lentile e entsoeng ka mahahapa e ka etsoa ka lihlahisoa tsa meroho, kahoo ke mafura le vegan e tlaase-e leng nyehelo e phethahetseng bakeng sa baeti ba fapa-fapaneng ba ba jang lijo tsa mantsiboea.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- Likotlolo tse 1 1/2 tse anyesitsoeng eiee
- 1/3 senoelo se lenngoeng sa celery
- 2 lihoete tse bohareng, tse khethiloeng
- 2 cloves konofolo, e sithabelitsoeng le chopped
- 1/2 teaspoon letsoai
- 1/4 teaspoon e omme ea thyme
- 1/4 teaspoon fatše pepere e ntšo
- Likopi tse 4 tsa meroho kapa theko ea kana
- 1 1/4 likotoana lentils, li hlatsoitsoe
- 14-ounce e ka hlahisa litamati tse nyenyane
- 2 di-teaspoon diapole cider asene
Kamoo U ka e Etsang
Ka sekotlolo sa seaplane, salisa eiee, celery, lihoete, le konofolo ka mofuthu-mocheso o phahameng ka metsotso e 12 ho isa ho e 15. Hang ha meroho e se e qalile ho fetola bofubelu, eketsa letsoai, thyme e omisitsoeng le pepere e ntšo ho ea pan. Tsoela pele ho pheha le ho hlohlelletsa motsoako ka motsotso o le mong.
Eketsa meroho kapa khoho ea kana, lentile, le litamati tse entsoeng ka letsoai ho pan. Tlisetsa sopho ho pheha, ebe o fokotsa mocheso hanyenyane hoo e leng ho pata.
Senya sopho, e koahetsoe, metsotso e 30, ho fihlela lentile li le bonolo. Puree 1 3/4 likotlolo tsa sopho e entsoeng ka asene ea cider 'me u tsose motsoako o hloekileng ka sopho. Sebeletsa sopho e chesang kapa e e boloke ka matsatsi a mararo sehatsetsing.
Kakaretso ena ea sopho ea lentile ea Sefora e etsa li-servings tse 6.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 276 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 348 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 7 g |
| Liprotheine | 16 g |