Ka holim'a sena sekotlolo sena se nang le phepo ea lijo-thollo tse phehiloeng ka likhae tsa khōhō e entsoeng ka lemon kapa le soeu sauce e thata e phehiloeng bakeng sa protheine e eketsehileng, 'me e e sebelise ka sofrito e nang le likhaba tse peli kapa tse peli tse rekiloeng.
Lipeo li phehoa ka miso broth e tsubang e hloekisitsoeng ka tomate le linoko. Mofuta o motala oa limela o kenngoa qetellong, hammoho le squirt ea lime bakeng sa khanya. Eketsa tekanyo e eketsehileng ea khubelu haeba u rata lintho tse monate.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 1 seaplane onion (khabeloa chopped)
- 2 cloves konofolo (minced)
- 1 langa le le lej (e khaoletsoeng hantle)
- 6-8, tomate e omisitsoeng ka letsatsi (e khaoitsoeng hantle)
- 1/4 senoelo sa miso
- 2 tablespoons khubelu pepere paste (joalo ka
- lekhasi la panca , kapa ho latsoa)
- 1 pepate ea tamati ea tomate
- Masiana a 2 a supang Worcestershire
- 1 tablespoons soy sauce
- 1/2 teaspoon komine
- 1 teaspoon e tsuba paprika
- 1 kopi ea lentile e tala
- 4 dikopi tsa meroho
- 1/2 senoelo sa quinoa e khubelu
- 8 makhasi a mangata a khale (a qhibilihantsoeng mme a khaola lithane tse lesesaane)
- Mokeli oa 1/2 lime
- Letsoai le pepere ho latsoa
- O ikhethela, bakeng sa ho sebeletsa:
- sofrito ,
- mahe a phehiloeng ka thata, sliced khoe e halikiloeng
Kamoo U ka e Etsang
- Beha oli ea mohloaare ka sekotlolo se seholo le onion le konofolo. Pheha ka seaplane-tlaase mocheso, o susumetsang khafetsa ho fihlela onion e nolofalloa le monko o monate.
- Kenya tomate e khethiloeng le tomate e omisitsoeng letsatsing 'me u phehe ho fihlela karolo e ngata ea metsi ho tloha ho tamati e fetile.
- Eketsa miso, pepere ea chilepele, peista ea tomate, sauce ea worcestershire, sauce ea soya, komine, e tlose paprika e tsuba. Pheha, e hlohlelletsang, ka metsotso e 1-2. Hlohlelletsa lentile tse tala.
- Eketsa moro oa meroho ho 'pan' me u tlise ho omisa. Fokotsa mocheso 'me u koahele pitsa. Lumella lentile hore li tsoe ka metsotso e ka bang 30, li susumetsa ka linako tse ling. Eketsa quinoa 'me u tsoele pele ho pheha, koahela, metsotso e 20 e telele. Kenya meroho e mengata ea meroho ha ho hlokahala.
- Kenya ea khale mme u phehele metsotso e le 'ngoe. Tlosa mocheso 'me u hlohlelletse lero la lime. Nako le letsoai le pepere ho latsoa.
- Karolo ka likotlolo le holimo ka khoho e halikiloeng kapa e nang le lehe le phehiloeng, le lipole tse 'maloa tsa sofrito.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 484 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 1,501 mg |
| Li-carbohydrate | 78 g |
| Fiber Fiber | 14 g |
| Liprotheine | 27 g |