Nakong ea likhoeli tsa mariha le mariha, ho na le lintho tse seng kae tse tšelisang joaloka sekotlolo sa sopho e monate ea mokopu. E sebetse le batho ba nang le lebese kapa bohobe bo se nang lebese, ena ke lijo tse monate, tse futhumala tsa lijo tsa motšehare kapa tsa lijo tsa motšehare.
Bakeng sa liphello tse ntle, sebelisa lebese le seng la lebese le nang le carrageenan, e tla thusa ho boloka metsi a tsitsitse nakong ea futhumatsang.
E sebeletsa 4 ho isa ho 6
Seo U tla se Hloka
- 1 Tbsp. oli ea mohloaare
- 1 senoelo onion (khabeloa chopped)
- 1 clove garlic (khabeloa chopped)
- Sekoti se le seng se lekaneng (likarolo tse tšoeu feela, li khaotsoe)
- 1 kopi ea apole (kapa pere, e khethiloe)
- 3 Tbsp. tsoekere
- 3/4 tsp. sinamone
- 1/4 tsp. ginger
- 1/4 tsp. nutmeg
- 1/2 tsp. letsoai (le ho feta ho latsoa)
- 1 15-ounce e ka hlahisa meroho (tlaase-sodium)
- Likopi tse 2 metsi
- 2 15-ounce makotikoti a mokopu (puree)
- 1/2 senoelo
- lebese la kokonate
- 1/2 senoelo
- lebese la almonde (kapa soymilk, sheba Head Note)
- Pepere e motšo ho latsoa
- Hloekisa: Cayenne
- Hloekisa: litlama tse ncha (tse kang dill kapa parsley)
Kamoo U ka e Etsang
- Ka hare-e kholo pitsa ea motlakase (3-5 likarolo), futhumatsa oli ea mohloaare ho feta bohareng-mocheso o phahameng. Kenya onion le konofolo, 'me u phehele metsotso e 3-4, kapa ho fihlela onion e fetoloha. Eketsa leek, apole, tsoekere, linoko le letsoai, 'me u phehe metsotso e ka bang 1-2, u hlohlelletsa ho fihlela leke e lokisoa. Eketsa moro oa meroho le metsi. Tlisetsa motsoako ho pheha ebe o theolela ho omisa ka metsotso e ka bang 15-20, kapa ho fihlela likarolo tsa apole li le bonolo haholo.
- Hlohlelletsa puree ea mokopu . Ho sebetsa ka li-batches, hloekisa motsoako ka blender ho fihlela o boreleli, ho eketsa lebese la kokonate le lebese la almonde leboteng ka leng ho fihlela tsohle li kentsoe. Khutlela sopho ho pitsa le mocheso holim'a mocheso o tlaase, o hlohlelletsa kamehla, ho ea mocheso o batlang. Kenya letsoai le pepere ho latsoa. Khabisa ka ho fafatsa pepere ea cayenne le litlama tse ncha kapa khetho ea hau.
** Kakaretso ena e loketse ho ja lijo tsa lebese, mahala le mahe a vegan, empa joaloka lijo tse nang le phepo e nepahetseng kapa lijo tse nepahetseng, etsa bonnete ba hore u bala lilae tsohle tsa phepo e nepahetseng ho netefatsa hore ha ho na lebese le patiloeng - metsoako e entsoeng (kapa gluten, lehe, kapa likotlolo tsa koro, haeba li sebetsa ho uena).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 207 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 437 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |