Sopho e entsoeng ka sopho ea meroho e mofuthu ebile e khotsofatsa, e phethehile lijo tsa motšehare kapa lijo tsa motšehare nakong ea likhoeli tse batang. E atolosoa ke starch ea tlhaho ho tswa ho lihoete, turnips, le litapole, 'me re kenyelletsa setlolo se chesang pele re e sebeletsa.
Seo U tla se Hloka
- Lihoete tse peli tse bohareng (tse hlabiloeng)
- 2 e sokela celery
- 1/2 turnip e bohareng
- 1 senoelo k'habeche (shredded)
- 1/2 senoelo sa leki (karolo e tšoeu, e khethiloeng)
- 1 litapole tse mahareng (Russet kapa starchy tse ling)
- 2 tablespoons botoro (unsalted)
- 1 e oiee onion (e peeled le hoo e ka bang e khethiloeng)
- 1 clove garlic (e peeled le e sithabetseng)
- 1/2 senoelo veine e tšoeu (e omileng)
- 1 qt moro (meroho, kapa lihlahisoa)
- 1 qeta letsoai (kosher)
- 1 pinella pepere e tšoeu (fatše, ho latsoa)
- 1/4 senoelo sa tranelate (chesang)
Kamoo U ka e Etsang
- Khaola lihoete, celery, le turnip ho (likaroloana) tse likaroloana tse lekanang, tse ka bang limilimithara tse lekaneng ho isa ho tse 1,2 cm. U se ke ua khathatseha ka ho nepahala - sopho e tla hloekisoa. Re mpa re batla likaroloana hore li be tekanyo e lekaneng e le hore li phehe hantle.
- Etsa litapole mme u li khaole likarolo tse lekanang le tse ling tsa meroho.
- Sopong ea sopho e boima bo tlaase, futhumatsa botoro ka mocheso o tlaase ho isa bohareng.
- Eketsa eiee, konofolo le li-veggies (empa eseng litapole) 'me u phehele metsotso e 2-3 kapa ho fihlela onion e fokotseha hanyane ka hanyane, e tsosa pele ho feta.
- Eketsa veine mme u phehele metsotso e meng kapa tse peli kapa ho fihlela veine e bonahala e fokotsehile ka hoo e batlang e le halofo.
- Eketsa lihlahisoa tsa meroho , eketsa mocheso ho isa bohareng bo phahameng 'me u tlise pheha. Ebe o theola mocheso ebe o bosula ka metsotso e 5, ebe o eketsa litapole. Etsa metsotso e 15 ho fihlela litapole li le bonolo hoo li ka hlajoang ka thipa habonolo. U se ke ua ba lumella hore ba fumane mushy, leha ho le joalo.
- Tlosa mocheso le purée ka blender, u sebetse libetheng ha ho hlokahala.
Tlhahiso: Sebelisa tlhokomelo ha u sebetsa lihlahisoa tse chesang ka blender kaha mocheso o chesang o ka 'na oa otla blender ho koala. Qala ka lebelo le fokolang le sekwahelo hanyenyane ho hlahisa mouoane leha e le ofe, ebe u tiisa sekwahelo ebe u eketsa lebelo le kopanyang. - Khutlisetsa sopho e entsoeng ka pitsa mme u tlise ho emela hape, u eketsa moroana kapa moroana ho fetola botenya ha ho hlokahala.
- Nako ea ho latsoa le letsoai la Kosher le pepere e tšoeu. Susumetsa senoelo se chesang se monate ka sopho pele o sebeletsa. Kapa, ho khabisa sekotlolo se seng le se seng sa sopho e nang le popi kapa sethomo se chesang se chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 208 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 21 mg |
| Sodium | 190 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |