Hoetla ho tlisetsa batho ba bangata thabo, bonyane motsoako o motle ka ho rekisoa-ntle le haeba u na le mahlohonolo a ho hōla, joale le ho feta. K'honthineng ena e ntle le e bonolo haholo, u tla fumana leruo la meroho le kaofela ha tsona ka khetho ea hao kapa se fumanehang.
Ketsahalong ena, u tla fumana li-carrots tsa lamunu le tsa mosehla, celeriac le parsnips. E mong le e mong o tlisa litlolo le litlolo ho sejana 'me sena ke se setle haholo seo u tla hloka ho se nahana ha u etsa qeto ea seo u lokelang ho se sebelisa, kaha metso e meng e pheha hoo e batlang e le nako e le' ngoe, e leng thuso e kholo.
Ka ho eketsoa ha lijo tsa meroho, tranelate, botoro e nyenyane, ho hlajoa ha leseli le ho qeta ka ho phunya hamonate, sejana sena se etsa sejo se lekaneng se lehlakoreng ho ja lijo tse halikiloeng kapa li-stew tse phehiloeng ka nako e telele , haholo-holo li loketse meroho (empa eseng Vegan).
Sejo sena ha se felle hantle empa se boloka firiji ka matsatsi a seng makae haeba se koahetsoe.
Seo U tla se Hloka
- 2oz (55g) botoro e sa senyehang
- 3 tablespoon oli e 'ngoe ea mohloaare oa moroetsana
- 1 eiee e kholo, e ts'oetsoe le e tšesaane
- 2 garlic cloves, e teteaneng le e sithabetseng
- 1 tbsp eo ue ratang haholo
- phofo ea curry
- 2 di-teaspoon peo ea mosetareta
- Likokoanyana tse nyenyane tse 4 tsa orange, tse teteaneng le tse tšesaane
- 4 lihoete tse nyane tsa mosehla, li hlajoe ka lehlakoreng le lekaneng
- 2 parsnips tse kholo, tse peeled le tse teteaneng
- 2 di-teaspoon tse letsoai leoatleng
- Topping:
- 1 tablespoon botoro
- Kopi e le 'ngoe (55g) bohobe bo bocha bo bocha
- 1/2 senoelo sa lialmonde tse silafalitsoeng, tse khaotsoeng ka ho fetisisa
- 1/2 teaspoon
- Turmeric
- 2 di-teaspoon peo ea mosetareta
- 1 teaspoon Coriander dipeo
Kamoo U ka e Etsang
- Hlatsoa botoro ka sekotlolo se seholo, eketsa oli ea mohloaare le eiee e nang le lisiloeng, koahele ka sekwahelo 'me u phehele metsotso e 8 ka mocheso o mofuthu ho fihlela lieiee e bonolo. Sheba nako le nako ho netefatsa hore ha ba chese.
- Kenya konofolo ho pane, theola mocheso ebe u pheha metsotso e 'meli. Eketsa phofo ea curry ho pan 'me u hlohlelletse. Ebe u kenya peo ea mosetareta 'me u tsose hape.
- Eketsa tranelate le lihlahisoa tsa meroho 'me u tlise molumo o bonolo. Kenya metso ea meroho 'me u khutlisetse ho sa emeng. Koahela sekwahelo 'me u phehe hantle ka metsotso e 5 ho ea ho e 6.
- Preheat oven ho 390F / 200C.
- Etsa sejana se seholo sa ovenproof ka botoro e nyane, u sebelise lijo tse lekaneng ho boloka meroho le limela tsohle. Tlatsa se ka hare ho sejana ebe o jala meroho e kopanetsoeng ka har'a tranelate. Fafatsa le letsoai leoatleng. Koahela ka letlapa la foil.
- Boha bohareng ba pere ea preheated ka metsotso e 40 kapa ho fihlela meroho ea hau e phehiloe empa e ntse e le e tiileng.
- Ha meroho e ntse e pheha, etsa sopho.
- Pholisa botoro ka sekotlolo se senyenyane. Beha lisebelisoa tse ling tse kenang ka har'a sekotlolo se seholo ebe u hlohlelletsa hantle.
- Tšela botoro le ho tsosolosa hape ho etsa bonnete ba hore metsoako eohle e koahetsoe. Lula ka lehlakoreng le leng.
- Hang ha meroho e pheha, tlosa foil mme u tsoele pele ho pheha metsotso e leshome ho fokotsa metsi hanyane.
- Nka sejana ho tloha ka ontong 'me u sebelise ka morao khaba, butle ka hloko meroho e tlas'a metsi. Fokotsa ho tlōla holimo ka gratin.
- Khutlisa sejana ka ontong 'me u phehele metsotso e meng e mashome a mabeli ho fihlela ho phunyeha ho le letšoaotho le khauta.
- Tlohela ho ema metsotso e mehlano pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 279 |
| Total Fat | 18 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 19 mg |
| Sodium | 738 mg |
| Li-carbohydrate | 26 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |