Ho kopanya li-beet le konofolo ke ntho e tloaelehileng ea Bagerike. Ho bonolo ho etsa salate e bofubelu e bofubelu ebile e monate. Le hoja e le mekhabiso e fokolang feela, salate ena e na le monate o tsotehang - bolulo ba linaha li nyala hantle ka bohale ba konofolo le asene.
Le hoja beet e halikiloeng e fana ka monate o monate, ho molemo hore u belise beet ho e-na le ho li chesa. Li-beet tse phehiloeng li lula li tiile 'me li se ke tsa senyeha marinade joaloka beet e halikiloeng. Haeba u na le nako, tlohela li-beet metsing a tsona a belang hore u pholile pele u noa; litlolo le limatlafatsi tse ka 'nang tsa fela nakong ea ho pheha li tla ba le menyetla ea ho kenngoa ke li-beet. Haeba u pheha li-beet pele ho nako, li siee metsing a tsona a phehang le sebakeng sehatsetsing (ho fihlela ho matsatsi a mararo) ho fihlela u itokiselitse ho qeta le ho arola.
Leka salate ena ka poporo ea yogurt e teteaneng ka holimo kapa ka lehlakore. Hoa monate!
Seo U tla se Hloka
- 2 lik'hilograma tse linotši tse khubelu (kapa makotikoti a mabeli a li-beet tse nkiloeng (tlosa metsi)
- 2 ho ea ho 3 cloves konofolo (minced)
- 1/2 senoelo sa oli ea mohloaare
- 1/4 senoelo veine e khubelu ea asene
- Dash salt salt (kapa ho latsoa)
- Peppi e hlabang (e sa tsoa fatše, ho latsoa)
Kamoo U ka e Etsang
- Haeba u sebelisa li-beet tse ncha : Tlosa makhasi, u siee ka lisenthimithara tsa stem, 'me u se ke ua khaola taproot. Hlatsoa ka hloko, u hlokolosi hore u se ke ua roba letlalo, ebe o kenya pitsa ea metsi a batang ho koahela.
- Tlisetsa pheha 'me u phehe ho fihlela u tiile empa u phehile, metsotso e ka bang 40 ho ea ho e 50. Hlakola li-beet, pholile tlas'a metsi a batang, 'me u tlose letlalo ka menoana. Slice.
- Kopanya li-beet, konofolo, oli le asene ka sekotlolo ebe o lahlela. Eketsa letsoai le pepere ho latsoa, 'me sehatsetsi se koahetsoe lihora tse ngata pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 390 |
| Total Fat | 28 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 0 mg |
| Sodium | 223 mg |
| Li-carbohydrate | 33 g |
| Fiber Fiber | 7 g |
| Liprotheine | 6 g |