Ho senya setho sa pea, ho bonolo ho etsa sopho e entsoeng hantle le e phetseng hantle, ke ntho e ntle haholo ho sebetsa bakeng sa ho oa ha lelapa la mariha kapa mariha. Bana ba rata ho ja bohobe bo hloekileng ho eona. Sopho ena e kopantsoeng e satiating ntle le e boima, empa sesepa sena se ka etsoa le ho feta ha e tlohela litapole. Kahoo eketsa mefuta e fapaneng ea mefuta e mengata ea lelapa la hau le sopho ena e monate.
Seo U tla se Hloka
- Dipole tse 2
- oli ea mohloaare
- 1 eiee e khōlō, ea khaotsoe
- 3 cloves garlic, chopped
- 3 bay leaves
- 3 celery a sokela, a khethoa
- 3 lihoete, tse khethiloeng
- Likopi tse 2 tse omisitsoeng likheo tse arohaneng
- Likopi tse 8 tse phehile metsi
- 1 1/2 teaspoon letsoai
- Litapole tse 1, tse phunyeletsoeng le tse khethiloeng (khetho)
- 1/2 teaspoon e ncha
- parsley , e qhibililoe
- 1/2 teaspoon e omisitsoeng
- basil
- 1/2 teaspoon e omisitsoeng
- thyme
Kamoo U ka e Etsang
- Ka sopho e kholo ea sopho, oli ea mocheso holim'a mocheso o mofuthu. Fula eiee, konofolo, lekhasi la bay, celery le lihoete ho fihlela lieiee e fetoloha.
- Eketsa lierekisi, metsi le letsoai.
- Tlisa ho pheha, fokotsa mocheso ho tlaase, 'me u bosose ka lihora tse 1/2.
- Eketsa litapole, parsley, basil, thyme le pepere. Koahela 'me u bososele ka hora e le' ngoe, kapa ho fihlela lierekisi le meroho li le bonolo ho lekanngoa.
- U sebelisa motsoako oa qoeliso, kopanya sopho ho fihlela e boreleli.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 89 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 38 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 3 g |
| Liprotheine | 2 g |