Litapole, Leek le Celery Soup Soup

Kakaretso ena e bonolo bakeng sa litapole, leek le celery motsopo sopho e ntle o ile a sebeletsa mofuthu matsatsing a pholileng kapa a pholile ka mofuthu. Haeba u ke ke ua fumana motsoako oa celery, eketsa litapole tse eketsehileng le mahlaka a sengata a celery e le motlatsi. Semela se nang le celery e bonolo e khahlanong le ho ruruha, e khahlanong le ramatiki, 'me e phekola sebete, ts'ebetso ea metsi le taolo ea metsi' meleng. Li-leek li hloekisa li-mucus tse feteletseng 'meleng' me li folisa bakeng sa tsamaiso ea ho hema. Re rata sopho e entsoeng ka sopho e entsoeng ka seropa ka lihlahisoa le Chevre le Toasted Walnuts kapa sehlabelo se bonolo sa Salama ea Arugula le ea Goata ..

Seo U tla se Hloka

• 2 tablespoons oli ea mohloaare
• 1 eiee e monate, e qhibililoe le e khethiloeng
• 3 liekisi, likarolo tse tšoeu le tse tala, li khethiloe
• 1 clove garlic, peeled le chopped hantle
• 3 sefateng sa Yukon litapole tsa khauta, li qhibililoe le ho khethoa
• 1 knob ea motsoako oa celery, hoo e ka bang lik'hilograma tse 1 ½, e qhibililoe 'me e khethiloe
• 1 leaf leaf
• 2 quarts Stock, kapa metsi a selemo
• 1 tablespoon e khaoitseng thyme e ncha, marjoram kapa basil
• Letsoai la leoatle le pepere e ncha
• Ts'oaetso e ncha e entsoeng ka parsley, dill mane kapa chervil e monate

Kamoo U ka e Etsang

1. Ka poteng e kholo ea 4 kapa 5, futhumatsa oli ea mohloaare ka mocheso o mofuthu.
2. Eketsa onion, leek le konofolo, 'me u phalle ho fihlela eiee e fetohile, metsotso e ka bang 5.
3. Eketsa litapole tse khethiloeng, motsoako oa celery le bay leaf.
4. Hlohlelletsa meroho, 'me u kenye setša.
5. Tlisetsa sopho ho pheha, koahela pan, fokotsa mocheso ho fihlela o le mongobo metsotso e 20, kapa ho fihlela meroho e le bonolo.
6. Eketsa thyme, letsoai leoatleng le pepere ho latsoa.

1. Pheha metsotso e 5 hape.
2. Tlosa lekhasi la bay, le sopho ea puree e nang le setšoantšo sa blender.
3. Etsa sopho ka lijana mme u khabise ka litlama tse ncha.

E etsa hoo e ka bang likhato tse tharo kapa tse 6 tsa sopho. A

Liphetoho: Ke rata hape ho eketsa linoelo tse seng kae tsa spinach pele ke sebeletsa. Mocheso oa sopho e lekane ho etsa hore spinach e be e bonolo ebile e eketsa pola e eketsehileng ea phepo e nepahetseng. U ka e sebeletsa ka mokhoa o nepahetseng kapa o hloekileng sipinake ho sopho ea 'mala o tala o tala.
Bakeng sa sopho e entsoeng ka Orange, e kentsoeng ka monate, eketsa lihoete tse peli tse khethiloeng tse mahareng le onion le leek, le li-potate tse nkeloang sebaka bakeng sa khauta ea Yukon. Phapang ena e fana ka tekanyo e kholo ea beta-carotene hammoho le li-anti-oxidants tse ling, le Vithamine A, Vithamine C, manganese le fiber. (Haeba u etsa phapanyetsano ena mme u batla ho eketsa sipinake, u se ke ua e hloekisa, kaha e tla fetola sopho e le mongobo o moferefere o sa tenyetsehang).
Litlhaloso ka Moahelani (Solanaceae) Lelapa la Meroho: Ho fapana le litapole, litapole ha li lelapeng la Solanaceae kapa moloko oa meroho 'me ka lebaka leo ha li tlatse karabo ea tlhaho ea ho ruruha e tloaelehileng ho batho ba nang le ramatiki ha ba ja nightshade meroho. (Metsoalle e meng e kentse pelepele e tšepe, eggplant, pepinos, tamati, tomatillos, pimientos, pelepele tse monate le tse chesang lelapeng la Capsicum ho akarelletsa le cayenne le paprika).
Copyright 2012 ke Jen Hoy

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	165
Total Fat	5 g
Fat Satated	1 g
Fat Unsaturated	3 g
Cholesterol	0 mg
Sodium	185 mg
Li-carbohydrate	28 g
Fiber Fiber	3 g
Liprotheine	5 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.)