Ha boemo ba leholimo bo hlaha ka tsela e fokolang 'me ho bonahala eka hoa tšosa, joale ke nako ea ho koahela, ho tsoma le ho ja lijo tsa pelo, ho tlatsa lijo le ho futhumatsa. Ha ho letho le lumellanang le tefiso ena hantle haholo le Sopho ea Motso oa Mariha oa Pelo e tiiselitsoeng ho tiisa hore u ka khaola ho tloha holimo ho ea ho tse ling.
Pelo ea sopho e tlisoa ke tšebeliso ea meroho bakeng sa ho u tlatsa le ho u fa livithamine tse eketsehileng tse hlokahalang ha letsatsi le haella. U ka boela ua eketsa meroho e seng mekae ea mariha e kang Kale kapa florets ea broccoli ho etsa liphetoho.
Sopho ke e teteaneng haholo hoo e batlang e le phoso ea sesepa sa meroho haeba u ka rata ho sebelisa sesebelisoa se senyenyane feela ke sona se hlokahalang.
Seo U tla se Hloka
- 2 tablespoon oli ea mohloaare
- 2 tablespoon botoro
- Li-eiee tse nyenyane tse 3 tse khubelu (tse hahiloeng ka khase)
- 3 cloves ea konofolo (khabeloa e khaotsoe)
- Lihoete tse peli (hlatsoa le ho khaola li-dice tse nyane)
- 1 stick stery (khabeloa chopped)
- 4 ounces / 125 dikgerama mariha meroho (celeriac, swede, parsnip, turnip; khaola ka tsela e lekanang ka lero le lenyenyane)
- 1 x 430 ml. tamati e khethiloeng
- 2 / 1,2 litha
- khoho ea khoho
- Li-ounces / 170 dikgerama tse kopantsoeng lipepa tsa pasta
- 1 parsley e nang le letsoho (e phutholohile, e batlang e khethiloe)
- 2 tablespoons parmesan chisi (e ncha e grated, ho sebeletsa)
- Letsoai le pepere ho latsoa
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng (bakeng sa ho phunya)
Kamoo U ka e Etsang
- Pheha oli le botoro hammoho ka sopho e khōlō ea pan e le hore u se ke ua chesa botoro. Kenya onion e khethiloeng le konofolo 'me u phehele metsotso e 3 ho isa ho e 4 ho fihlela liiee li qala ho li pheha li apare konofolo, e fe pitsa tsosekere e ntle' me u tsoele pele ho pheha ka hloko metsotso e meng e meraro. (Ke habohlokoa hore u se ke ua chesa konofolo kapa sena se tla etsa hore sopho e be monate o chesang o chesang o ke keng oa khona ho e pata.)
- Eketsa meroho e khethiloeng ea motso ho pitsa, e ba fe hantle ho hlohlelletsa ho e kopanya ka eiee le konofolo. Phahamisa mocheso ho isa bohareng 'me u phehele metsotso e 5.
- Hlohlelletsa litamati, hlahisa mocheso o phahameng 'me u kenye setša. Tlisa sopho ho ea boilong bo bonolo ebe o theola mocheso ho o boloka mme o pheha ho fihlela motso oa meroho o phehoa empa o sa senyehe.
- Hona joale u ka fetola sopho ea mocheso 'me u qete sopho ha u se u loketse ho ja ha ho hlokahala.
- Haeba sopho e bata, khutlisetsa sopho e pheha, kenyelletsa libopeho tsa pasta tseo u li khethileng 'me u phehe joalokaha li laetsoe paketeng.
- Latsoang sopho le ho eketsa letsoai le pepere e nyenyane ho latsoa ho hopola hore u tla eketsa Parmesan bofelong, ka hona e-ea bonolo.
Ho sebeletsa: futhumatsa likotlolo tse tšeletseng (le se ke la sebeletsa sopho e chesang ka lijana tse batang kapa sopho e tla pholile haholo ha e sebelisoa) ladle ka sopho, e fafatsoa ka parsley e khabehileng ebe e qetella ka grated Parmesan le ho khantša ka mohloaare o monate haeba o rata. Eketsa bohobe bo bong bo bobebe ka lehlakore.
Sopho ena ha e nahane hantle, empa u ka e boloka serapeng ka matsatsi a seng makae.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 291 |
| Total Fat | 12 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 11 mg |
| Sodium | 220 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 4 g |
| Liprotheine | 8 g |