Sopho e entsoeng ka linaoa ke ho phunyeha hammoho le mefuta e sa tšoaneng ea linaoa tse entsoeng ka makoti, makosese a mang, le lits'ebeletso tsa motheo. Ke sopho e ntle ea letsatsi la lehloa, 'me e na le mekhoa e metle.
Ha ho hlokahale hore u khomarele recipe; sebelisa mefuta e sa tšoaneng ea linaoa kapa fetola meroho le lihlahisoa. Linaoa tse ntšo kapa linaoa tsa pinto ke khetho e ntle ea sopho. Li-chickpea ke khetho e babatsehang bakeng sa tlhahiso e eketsehileng. Eketsa senoelo se seng sa khale se khabisitsoeng kapa se nang le serame, spinach, escarole, kapa Switzerland e kentse mebala e meng le limatlafatsi. Kapa eketsa 1/2 senoelo ho senoelo se le seng sa litapole tse takiloeng kapa rutabaga hammoho le lihoete. Haeba u rata tatso ea langa le le lej lijong tsa hau tsa sopho, eketsa lisebelisoa tse nyenyane tsa moriana oa langa le le lej kapa ea 14,5-ounce ka tamati e takiloeng.
Haeba u rata sopho ea meroho, nka sebaka sa moro le meroho ebe u tlosa boroso. Kapa eketsa lisase tsa meroho ho sopho.
Sebeletsa sopho ena e monate ea linaoa le lijo-thollo tse chesitsoeng tse chesang bakeng sa lijo tsa lelapa tse thabisang.
Seo U tla se Hloka
- 1 eiee e bohale
- Lihoete tse peli (tse nyenyane)
- 1 pepere e tala e khubelu (kapa e mosehla, e mosehla, kapa e tala)
- 2 tablespoons oli ea mohloaare (kapa karolo ea botoro)
- 1/2 senoelo sa celery (sekoti)
- 2 cloves konofolo (minced)
- Lisekisi tse 12 tse tsuba (mohlala, kielbasa, andouille, kapa boroso ea kana)
- 1/2 senoelo sa bana ba linaoa (sefubelu)
- 1/2 teaspoon letsoai
- 1/8 teaspoon pepere e ntšo
- 1/2 teaspoon e omisitsoeng ka lekhasi basil
- Likopi tse 4
- khoho ea khoho
- 1 (15-ounce) e na le linaoa tse ntle tse ka leboea (tse tšolotsoeng le ho hlatsoa)
- 1 (15-ounce) e ka
- linotši tsa metsing (tse tšolotsoeng le ho hlatsoa)
- 1 (15-ounce) e na le linaoa tse khubelu tse khubelu (tse tšolotsoeng le ho hlatsoa)
- Supuni e 1 e hloekileng parsley (e khaotsoe)
- O ikhethela:
- Croutons ea nako
Kamoo U ka e Etsang
- Ebola eieee 'me u e tšabe ka majoe.
- Peel le dice lihoete.
- Hlakola pepere ea tšepe ka halofo ka bolelele; tlosa peo le likhopo. Khaola li-dice tse 1/4-inch.
- Hlatsoa oli ea mohloaare ka sefate sa stockpot kapa Dutch ho feta mocheso o mofuthu. Kenya onion 'me u qobe metsotso e ka bang 3.
- Eketsa lihoete, tšepe pepere, celery, konofolo ea minced, le boroso; pheha metsotso e 2 hape. Haeba boroso e le mafura, tlosa mafura a mangata.
- Eketsa linaoa tsa lima, letsoai, pepere, basil le moro oa kana. Tlisetsa pheha holim'a mocheso o phahameng-o moholo; fokotsa mocheso ho tlase, o koahela, 'me u bosose ka metsotso e 30.
- Eketsa linaoa tse halikiloeng le tse hlatsoitsoeng; ho senola hamonate ka metsotso e ka bang 10 nako e telele.
- Hlohlelletsa parsley e khethiloeng le khaba ho sebeletsa lijana. Haeba o lakatsa, litšebeletso tse phahameng le croutons tse nang le nako.
- Sebeletsa ka poone ea poone kapa bohobe bo monate ba tomoso kapa li-rolls.
Litlhahiso
Sopho e ka pheha hape ka pitseng. Haeba u batla ho tsoa ka nakoana ho thabela letsatsi, tsoela pele u kopane le li-veggies tse sauteed, lisekisi le lisebelisoa tse setseng ho moapehi ea liehang. E beha fatše 'me u e lumelle hore e omelle ka lihora tse ka bang 4 ho isa ho tse 6, kapa ho fihlela meroho e le bonolo. U tla khutlela lapeng ho sopho e entsoeng ka linaoa e tšelisang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 759 |
| Total Fat | 14 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 22 mg |
| Sodium | 552 mg |
| Li-carbohydrate | 117 g |
| Fiber Fiber | 33 g |
| Liprotheine | 45 g |