Meroho ea meroho le ea linaoa ke sopho e phethehileng bakeng sa matsatsi a batang; matsatsi ao a mariha ha o hloka ho futhumala le ho fepa. Kahoo, ho ka ba molemo ho feta meroho e phetseng hantle ea meroho le ea linaoa, e le ho u sireletsa nakong ea serame? Etsa hore sejana se tlatsoe le ho eketsoa ha bohobe bo boima le botoro.
Ikemisetse ho eketsa likhetho tse ling tsa meroho ho sopho; e leng tsela e ntle ea ho sebelisa li setseng hape.
Le limela tsohle
Seo U tla se Hloka
- 1 e na le linaoa tse tšoeu , tse nang le 'mala .
- 50g / 2oz botoro ba unsalted
- 1 eiee e kholo, e khabeloa
- 1 clove garlic, khabeloa chopped
- 1 rantipole e khōlō, e pentiloeng le e khabehileng e khethiloe
- 1 celery stalk, khabeloa chopped
- Litara e le 1/2 pints ea limela
- 1 e ka khetsa tomate, ka lero
- Thyme e nyenyane ea pinme
- 1 tsp tsoekere
- 1
- lekhasi la bay , le hloekileng kapa le omisitsoe
- Letsoai la leoatle le pepere
- 2 tbsp e khaotsoeng ka lekhasi lekhasi parsley ho sebeletsa
Kamoo U ka e Etsang
E sebeletsa 4
- Ka sekotlolo se seholo kapa pitsa ea motsoako qhibiliha botoro, eketsa ea onion 'me u phehe hanyane ka hanyane ho fihlela u fetoha hantle hore u tsosa motsoako kamehla.
- Eketsa konofolo 'me u phehele metsotso e meng e 2 e hlokomelang hore u se ke ua chesa kaha sena se tla senya sopho ka ho e etsa e bohloko le e hlabang. Ebe u eketsa lihoete le celery mme u phehele metsotso e meng e mehlano.
- Ho pan ho eketsa setho, linaoa, tamati, thyme, tsoekere le lekhasi la bay mme u tlise ho pheha. Fokotsa ho emisa. Pheha ka bonolo metsotso e 30, kapa ho fihlela karoti le celery li le bonolo - qoba ka ho susumetsa ho thibela linaoa ho senya. Ka mor'a ho pheha, tlosa lekhasi la bay.
- Beha halofo ea sopho e entsoeng ka lijo le purone. Hlahisa purée ho khutlela ka pan le nako ea ho latsoa.
- Ho sebeletsa, roala likotlolo tse futhumetseng tsa sopho le ho khabisa le parsley. Sebeletsa sopho ka sekotlolo se seholo e le tsela e ka sehloohong, kapa karolo e nyenyane e le ho qala.
** Ke Lihlahisoa life Tseo U ka li Sebelisang?
Lihlahisoa tse ntle ka ho fetisisa tseo u ka li sebelisang khoneng ena ke linaoa tse tšoeu tse kang haricot blanc kapa Cannelini e khōloanyane. Leha ho le joalo, ho na le ba bang ba lokelang ho khetha ho tloha ho etseng liphetoho. Mohlomong nonyana e khōlō ea linaoa kapa linaoa tse nyenyane tse mokhunoane. Li-supermarket tse ngata tsa UK li rekisa makotikoti a linaoa tse tsoakiloeng; tsena ha lia eketsa feela mefuta e sa tsoaneng ho sopho, empa e etsa hore e be mebala haholo.
Ho sebelisa linaoa tse omisitsoeng monoaneng
Haeba u e-na le linaoa tse omisitsoeng, li koahele bosiu bo le bong ka sekotlolo se seholo kapa pitsa. Pheha joalokaha o laoloa paketeng ea linaoa 'me hang ha e phehoa, tlosoa. Sebelisa linaoa kamoo u neng u tla etsa lihlahisoa tsa linaoa tse nang le makoti.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 381 |
| Total Fat | 13 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 30 mg |
| Sodium | 258 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 13 g |
| Liprotheine | 16 g |