Lentile tse khubelu li phethahetse bakeng sa lijana tsa beke le beke. Li hulled le ho arohana, tse bolelang hore li pheha ka potlako . Bakeng sa sopho ena, li phehiloe ka meroho 'me li nkoa ka komine le ho tsuba paprika ho totobatsa tatso ea tsona ea lefatše.
Sebelisa oli ea mohloaare e monate oa oli hore u khabise sopho ena e le phapang e ntle ho ts'oaetso e tsubang le ho khabisa pelo.
Tlhokomeliso: Paprika e tsuba ke lijo tse ngata tsa Sepanishe. Batla pimentòn ahumado ka mabenkele a khethehileng a lijo, mabenkele a spice, mabenkele a lijo tsa Sepanishe , kapa u reke Inthaneteng mona.
Seo U tla se Hloka
- Likopi tse peli tse lentile tse khubelu
- Onion e le 1
- 1 celery stalk
- 1 rantipole
- 2 cloves konofolo
- 2 tablespoons oli ea mohloaare (e eketsehileng moroetsana)
- 1 teaspoon letsoai (hantle letsoai la letsoai, hammoho le ho feta ho latsoa)
- 1 teaspoon komine (fatše)
- 1 teaspoon paprika (tsuba)
- Likotlolo tse 6 ho isa ho tse 8
- moro oa khōhō (
- moro oa meroho kapa metsi)
- Oli ea mohloaare ea moroetsana (bakeng sa ho sebeletsa)
Kamoo U ka e Etsang
- Khetha holim'a lensisi-ho hula le ho lahla ntho leha e le efe e se lentil (likhahla tsa grit kapa esita le majoe a mangata ka linako tse ling li ka e etsa ka mekotla ea lentile). Li kenye ka sekhahla 'me u li hlatsoe ka metsi a pholileng ho fihlela metsi a hlakile. Beha ka thōko.
- Peel le khabeloa chop oiee. Khaola le khabeloa ho fa celery. Khaola, peel, le khabeloa chop ea rantipole. (Tlhokomeliso: Ho bohlokwa haholo ho roba motsoako ona oa joe-celery-carrot ka tsela e ts'oanang e le hore bohle ba phehe ka tekanyo e lekanang ho feta e khahlehang e le hore bohle ba phehe ka potlako kaha sopho e fumanoa e hloekisitsoe.) Ebola 'me u fokotse konofolo.
- Ka pitsa e khōlō ho feta seaplane-mocheso o phahameng, chesa oli ea mohloaare. Ha oli e chesa, eketsa ea onion, celery, karoti le letsoai. Pheha, e tsosang khafetsa, ho fihlela meroho e bonolo, hoo e ka bang metsotso e 5. Kenya konofolo 'me u phehe ho fihlela monko o monate, hoo e ka bang motsotso o le mong. Eketsa komine le li-paprika, pheha, li hlohlelletse ho fihlela ho monko o monate, hoo e ka bang motsotso.
- Eketsa lentile tse hlatsoitsoeng le likhapi tse 6 tsa moro kapa metsi. Tlisetsa ho pheha, ebe o fokotsa mocheso ho boloka ho hlaka. Pheha ho fihlela lentile li le bonolo 'me li arohana, hoo e ka bang metsotso e 20. Sebelisa khaba e kholo ho tlosa le ho lahla mofuta leha e le ofe oa bubble o hlahang holim'a sopho. Kenya likhapi tse 2 ho feta moro kapa metsi haeba sopho e bonahala eka e teteaneng.
- Sebelisa blender e nang le matsoho ho hloekisa sopho. Kapa, o phunya sopho ka li-batches ka blender kapa processor ea lijo (koahela ka holimo ka thaole ea kichineng ho qoba ho chesa ho ka etsahala). Leha ho le joalo, u se u e qeta, etsa bonnete ba hore u etse joalo ka botlalo, e le sopho e hlile e boreleli. Kenya metsi hore o be mosesaane, ha ho hlokahala. Nako ea ho latsoa ka letsoai. Sebeletsa mocheso oa oli ea mohloaare oa moroetsana e chesang, haeba u rata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 345 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,264 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 9 g |
| Liprotheine | 21 g |