Ho sa tsotellehe litlolo tsa eona tse ruileng, tse ntle, mokhoa ona oa karoti ea curly le curip ea sesepa ha e na lebese. Ho hlahisa litholoana ka ho hlahisa meroho e phehiloeng. Sopho ena e etsa hore motho a khahlehe ka tsela e tsotehang kapa e kholo ha a tšoloha ka salate e tala le bohobe bo chesang.
Peso ea Curry , ginger e ncha , coriander le semela sa mosetareta li fa sopho ena e nkhang hamonate ka tatso e tebileng. Haeba ho na le meroho har'a bongata bo jang lebese, pele o sebeletsa, leka ho qhibiliha tranelate e nyenyane ea bolila kapa yogurt e hlakileng holim'a sekotlolo se seng le se seng sa sopho e le lihlopha tse ikhethang kapa mokhoa o mong oa ho eketsa mebala e fapaneng.
Seo U tla se Hloka
- 3 tablespoons oli ea mohloaare
- 1 e kholo e entsoeng ka onion e hahiloeng hantle
- 1 teaspoon fatše coriander peo
- 1/2 teaspoon peo ea mosetareta
- 1 phofo ea teaspoon curry
- 1 tablespoon grated ginger e ncha
- 2 lihoete tse khōlō tse nang le peeled le tse khethiloeng
- 2 e bohareng e ts'oetsoe 'me e batla e khethiloe
- turnips
- 1 1/2 teaspoon lebōpo la letsoai
- 1/4 pepere ea pepere
- Likopi tse 5 metsi
- 2 di-teaspoon tse peli tse sa tsoa hatisoa lero la lemone
- 3 tablespoons tranelate e bolila kapa yogurt e ntle bakeng sa bao e seng vegans (khetho)
Kamoo U ka e Etsang
- Sopong e kholo ea sopho e entsoeng ka seaplane, mocheso o 3 tablespoons oli ea mohloaare. Eketsa eiee e khethiloeng ka khase le ho fufuleloa ho fihlela ho fetoloa, ho susumetsa ka linako tse ling, ka metsotso e ka bang 4.
- Kenya peo ea 1 ea teaspoon fatše ea coriander, 1/2 teaspoon letšoao la mosetareta le phofo e 1 ea teaspoon ea curry pitsa. Sebelisa khaba ea lehong ho hlohlelletsa metsotso e le 'ngoe. Kenya khalase e ncha e entsoeng ka khase e le 1 ebe o hlohlella motsotso o le mong.
- Eketsa 2 lihoete tse khōlō tse nang le peeled le tse ngata tse khethiloeng, le li-turnips tse peli tse nang le lipeo tse nang le limela tse pharaletseng tse nang le liphaephe tse 1 1/2 tsa letsoai leoatleng le 1/4 tepone ea pepere kapa ho latsoa. Kenya likotlolo tse 5 metsi, hlohlelletsa hantle 'me u tlise pheha.
- Fokotsa mocheso ho ea bohareng ba motlakase 'me ho omolloa ho omolloa ho fihlela lihoete le turnips li le bonolo, hoo e ka bang metsotso e 25. Latsoang sopho e entsoeng 'me u fetole letsoai le pepere ha ho hlokahala.
- Sopho e monate haholo. Tlosa 1 senoelo sa moro feela mme u fetisetse sejana se fapaneng sa mocheso. Beha ka thōko.
- Ho sebetsa ka li-batches, ladle e setseng metsi le meroho eohle e be blender mme e kopane ho fihlela e boreleli. U sebelisa sesebelisoa sa pitsa, etsa bonnete ba hore o tšoere blender ho koahela fatše ka tieo ha o kopanya kahoo o se o fofa 'me splatter e ka hare hohle.
- Khutlisa sopho e kopantsoeng pitseng. Add reserved 1 kopi ea moro ka 1/4-senoelo sa increments haeba sopho e entsoeng e le e teteaneng haholo. Hlohlelletsa likhabapo tse 2 tsa lero la lemone. Fetola letsoai le pepere ha ho hlokahala.
- Arola sopho ka likotlolo tse 4 tsa boleng 'me u phunyeletse ka ho khetheha tranelate e bolila kapa setho sa yogurt haeba u sebelisa. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 154 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 5 mg |
| Sodium | 932 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 3 g |
| Liprotheine | 2 g |