Keletso ea nyalothe le sopho ea meroho e senya sebaka ka letsatsi le pholileng 'me e ka ba lijo tsa pitsa e le' ngoe. Re atisa ho ba le sopho ea lijo tsa hoseng nakong ea likhoeli tse pholileng, 'me sena se etsa khetho e ntle ea lijo tsa hoseng. U ka fapana meroho ho ea ka seo u nang le sona (sheba phapang e ka tlase bakeng sa litlhahiso), kapa maikutlo a hau, empa etsa bonnete ba hore kamehla u sebelisa setho sa karoti / celery / onion. Ho noa moriri ho phaella ka mokhoa o mong oa tatso ho sopho. (Mohato ona ke oa ho ikhethela empa ha e le hantle o phaella ho sehlahisoa sa ho qetela.)
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 1 onion e monate (e khaotsoe)
- 1 stalk celery (e entsoeng)
- Lihoete tse peli (tse khethiloeng)
- 1 leek (e khaotsoe)
- Turnip e le 1 (e hlajoe le e kenngoe ka li-chunks tse boholo)
- Litapole tse 1 tse monate (khaola ka li-chunks tse boholo)
- 1 leaf leaf
- 2 makala a thyme
- 1-quart meroho ea limela
- Likopi tse 2 metsi
- Kopi e le 'ngoe
- nyalothe
- Letsoai leoatleng ho latsoa
- Pepere e ncha e fatše ho latsoa
- Hloekisa: Parsley ea Italy e khethiloeng
- Ho ikhethela: oli ea mohloaare e sa lekaneng ea ho sebeletsa
Kamoo U ka e Etsang
- Mofuthu oa oli ea mohloaare ka mocheso o mofuthu ka pitsa ea sopho. Kenya eiee e khethiloeng, celery, lihoete le leek, 'me u phehele metsotso e 5, ho fihlela onion e fetoloha.
- Eketsa turnip, litapole, lekhasi la bay, Thyme, Stock le metsi, le lipepa tse peli tsa letsoai la leoatle. Tlisa ho pheha, koahele, fokotsa mocheso, 'me u phehele metsotso e 15.
- Ha sopho e pheha, futhumatsa e nyenyane ea skillet holim'a mocheso o mofuthu. Eketsa nyalothe ho pan le toast bakeng sa metsotso e 5, e hlohlelletsa khafetsa, ho fihlela nyalothe e le khauta 'me e fana ka monko o monate.
- Eketsa nyalothe ho sopho le ho pheha metsotso e 20 e eketsehileng, ho fihlela nyalothe le meroho li le bonolo. Tlosa le ho lahla lekhasi la bay le makala a thyme. Fetola ho noa ho latsoa le ho sebeletsa, ho khabisoa ka parsley e khethiloeng le oli ea oli ea mohloaare.
Liphetoho: Eketsa linoelo tse 'maloa tsa tomate tse entsoeng ka majoe (a hloekileng kapa a makotikoting) bakeng sa moro oa heartier le' mele o itseng o eketsehileng. O ka boela oa nkela sebaka sa khoho bakeng sa setho sa meroho. Eketsa linaoa tse tala tse teteaneng kapa tsa khale nakong ea ho pheha metsotso e leshome. (Haeba u rata sipinake, e kenyelle pele u sebeletsa; ho nka metsotso e lekaneng hore u tsamaee ka sopho). Bakeng sa liprotheine tse eketsehileng, eketsa linaoa tse tšoeu tse mongobo kapa li-chickpeas (kapa likopi tse 2 tsa likhoho tse phehiloeng tse jetsoeng ka majoe bakeng sa batho ba jang nama).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 127 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 202 mg |
| Li-carbohydrate | 20 g |
| Fiber Fiber | 5 g |
| Liprotheine | 3 g |