Sopho ea li-pumpkin e futhumatsa e futhumatsa mme e tlatsa le e phethahetseng bakeng sa matsatsi a phomolo kapa nako efe kapa efe, 'me ha e fumanehe habonolo ho feta sopho ea sopho ea mokopu ea li-pumpkin le e bonolo, e entsoeng ka puree ea mokopu e entsoeng ka canned, lebese la soya, eiee, nutmeg.
Haeba u ka khaola anyezi, u ka etsa sopho e entsoeng ka mokopu 'me u itokisetse ho ja metsotso e leshome le metso e mehlano feela - ho bonolo joalo. K'honthinente ena ke meroho, vegan le gluten (empa u tla lokela ho etsa bonnete ba hore meroho eo u e sebelisang e ka 'na ea etsoa ka mahahapa kapa ea gluten haeba ho rekoa lebenkele; mefuta e meng ea thepa e meng le mefuta e meng ha e joalo, kahoo bala letšoao haeba u hloka).
Haeba u rata sopho ea mokopu, u ka 'na ua leka ho leka mokopu ona o potlakileng le o bonolo oa tropike oa limela tsa kokonate le sopho e entsoeng ka kokonate , kapa sopho e entsoeng ka mokopu le litapole .
Seo U tla se Hloka
- 1 tablespoon margarine
- Anyezi e le 'ngoe, e qhibililoe
- 1 16-ounce e ka etsoang ka puree ea mokopu
- Likotlolo tse 1 1/3
- meroho moro
- Likotlolo tse 3 tsa lebese (kapa tse ling
- motsoako oa lebese la vegan)
- 1/2 teaspoon nutmeg
- 1/2 teaspoon tsoekere
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, pheha onion ka margarine ka metsotso e 3-5, ho fihlela oiee e fetoha.
- Eketsa lisebelisoa tse setseng, tse hlohlelletsang ho kopanya.
- Pheha ka mocheso o mofuthu metsotso e 10-15 e telele.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 148 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 408 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |