Ho batla bakeng sa botho e ntle ea harese ea sopho e entsoeng? Ue fumane! Kemiso e bonolo le e khotsofatsang ea sopho ea harese ea harese le ea vegan e entsoe ka harese, lihoete, k'habeche, zucchini le tomate ea makotikene, 'me e na le eiee e ngata, konofolo, parsley e ncha kapa setaliana sa Italy.
Botsoako bo bolileng le bo chesang ba harese boa futhumala ebile boa tšelisa ka harese ea harese ea lijo-thollo le sopho ea meroho ea meroho. Le hoja risepe e khothalletsa hore u chepe sopho ena ea harese ka metsotso e 30, ho molemo haholo haeba u e-na le nako ea ho e tlohela hore e phehe nako e teletsana, kaha flavors e nka nako ea ho ntshetsa pele. Recipe ena ea harese le meroho ea meroho e fokotsehile ka mafura, meroho le vegan.
Haeba o rata ho pheha ka harese, u ka 'na ua batla ho pheta lijo tse ling tse ngata tseo ke li ratang tsa limela tsa harese le tsa harese , kapa, lekala le ho leka lijo -thollo tse ncha le tsa khale , tse kang teff kapa kaniwa . Kapa, ho na le lipepe tse ling tsa sopho ea limela tse jang limela .
Seo U tla se Hloka
- 2 tbsp. oli ea mohloaare
- 1 eiee e bohareng, e entsoe
- 2 cloves konofolo, minced
- 8-9 dikopi metsi kapa
- meroho moro
- 3/4 senoelo sa harese, se sa phehoang
- Lihoete tse peli, tse betliloeng
- Lik'hilograma tse 1 1/2 k'habeche, tse teteaneng
- 1 zucchini, tse sliced
- 1 oz 24-oz. e ka hlajoa kapa ea silafatsoa, tomate
- 2 bay leaves
- 1/4 senoelo sa parsley e ncha OR 1 tsp ea lijo tsa Italy
- Letsoai le pepere ho latsoa (letsoai leoatleng kapa letsoai la kosher kamehla le molemo ka ho fetisisa)
Kamoo U ka e Etsang
- Ntlha ea pele, ka sopho e khōlō kapa pitsa ea polokelo ea lijo, sautee konofolo ea minced le eiee e diced oli ea mohloaare ka metsotso e 4 ho isa ho e 5, ho fihlela feela e le bonolo.
- Kenyelletsa ka hloko moro oa metsi kapa metsi hammoho le harese, lihoete tse entsoeng ka majoe, k'habeche e khethiloeng, zucchini, tamati e sithabetseng le makhasi a bay ebe o tlisa butle-butle ka mocheso o mofuthu.
- Ka mor'a moo, eketsa lijo tsa parsley kapa tsa Italy, le letsoai le pepere. Fokotsa mocheso ho isa bohareng, 'me u koahele sopho kapa sopho ea li-stock.
- Lumella motsoako ho pheha ho fihlela harese e le bonolo, hoo e ka bang metsotso e 30, 'me ka ho khetheha e telele haeba u e-na le nako, e tsosang nako le nako. Latsoang, 'me u fetole linako tsa ho latsoa kamoo u lakatsang kateng.
- Hopola ho tlosa makhasi a bay pele u sebeletsa.
- Haeba u sa je vegan, u ka 'na ua batla ho tlōla sopho ena ea harese ka lero la Parmesan le sa tsoa khuoa. Kapa, haeba u ja vegan, leka ho fafatsa bohobe bo monate ka holimo.
Hlokomela hore recipe ena e etsa marang-rang a mangata, hoo e ka bang 6-8, kahoo rera ho ba le tse setseng.
Joaloka lijo tse hlahisang sopho ea harese le limela tsa tomate? Mona ho na le diresepe tse phetseng hantle ho leka , 'me mona ke li-recipe tsa harese tsa limela tsa harese ho leka
Joaloka li-sopho tsa nama? Mona ho na le mehopolo ea sopho ea limela tsa meroho le vegan ho leka:
- Litsela tse 10 tsa ho etsa sopho ea meroho
- Lijo tse ratoang haholo tsa li-sopho tsa meroho tse balang lirapa
- Litsela tse 7 tsa ho etsa sopho ea langa le le lej
- 10 li-sopho e entsoeng ka holimo-limela tse nang le mafura a mangata a limela tse ngata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 184 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 883 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 7 g |
| Liprotheine | 8 g |