Li-eggplant tse khabisitsoeng le likhahla tsa litapole

Sejoeng sena, se-eggplant se kentsoe ka phofo 'me se soothoe pele se eketsa pitsa, e fa sejana motsoako o motle oa litlolo le litakatso. Tsena ke lithahasello tsa khale tsa Segerike : li-eggplant, litapole, tamati, eiee, litlama le oli ea mohloaare.

Seo U tla se Hloka

• 1 lik'hilograma tse
• li-eggplant , li khaole ka li-chunks tsa mahe.
• Lik'hilograma tse peli tsa litapole, li qhibililoe, li phunngoe ka li-chunks
• 3 eiee e mahareng, e qhibililoe
• 1 sehlopha se hloekileng
• parsley , e qhibililoe
• 1 lik'hilograma tse 1 tsa
• li-tomate tse ncha , li-pulped (kapa likhaba tse 2/4 tsa tamati e entsoeng ka letsoai)
• 1/2 senoelo sa oli ea mohloaare
• 1 likotoana tse 4 tsa metsi + 1/4 senoelo sa metsi
• 1/2 teaspoon ea letsoai (bakeng sa sauce)
• 1/2 teaspoon ea letsoai (bakeng sa meroho)
• Tablespoons tse 4 tsa oli ea mohloaare
• 4 tablespoons ea phofo

Kamoo U ka e Etsang

1. Koahela likotoana tsa eggplant metsing ka metsotso e 30.
2. Ho etsa moriana, ka pitsa ea stew, kopanya litamati, parsley, onion, 1/2 senoelo sa oli ea mohloaare, linoelo tse 1 1/4 tsa metsi, le 1/2 teaspoon ea letsoai. Tlisa ho pheha, koahela, 'me u phehele ka mocheso-mocheso o phahameng ka metsotso e 15. Hlohlelletsa litapole le 1/4 senoelo sa metsi, sekoahelo, 'me u phehe ho fihlela litapole li etsoa ka metsotso e 20.
3. Ha mongobo o ntse o pheha, tlosa eggplant le nako ka 1/2 teaspoon ea letsoai. Hlatsoa likhaba tse 4 tsa oli ea mohloaare ka pane e chesang ka mocheso o phahameng. Hlakola li-eggplant ka hare le phofo ho fihlela e le sootho ka khauta mahlakoreng 'ohle. Beha likotoana tse halikiloeng ka sesepa sa oli e lekaneng haholo.

1. Add eggplant ho litapole le mongobo, koahele 'me u tsoele pele ho pheha metsotso e 10. Tlosa mocheso 'me u tlohele pitsa setofo ho fihlela u loketse ho sebeletsa kapa ho boloka.
2. Sebeletsa e chesang, e mofuthu, kapa mocheso oa mohatsela.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	706
Total Fat	45 g
Fat Satated	7 g
Fat Unsaturated	31 g
Cholesterol	0 mg
Sodium	974 mg
Li-carbohydrate	72 g
Fiber Fiber	13 g
Liprotheine	10 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)