E khanyang ka 'mala le tatso, phetolelo ena e ntle ea lebese e monate ka selae sa bohobe bo bongata ba lijo-thollo bakeng sa lijo tsa motšehare tsa motšehare kapa e le thupelo ea pele moketeng oa lijo tsa motšehare. Kakaretso ena e ntle likhoeling tsa mariha ha litamati tse ncha li theko e boima kapa li le thata ho li fumana.
E sebeletsa 4
Seo U tla se Hloka
- 1 ½ likarolo tsa meroho kapa metsi
- 1 eiee e bohareng ba eiee, e khabeloa
- 1 e kholo ea litapole tsa Yukon, tse teteaneng tse tšesaane le tse hahiloeng
- 1 stalk celery, khabeloa chopped
- 1 khōlō rantipole, khabeloa chopped
- 1 12 oz. e ka
- tamati e entsoeng ka letsoai , ha ho na letsoai le kenyelletsoeng
- 1 6 oz. e na le peista ea tamati
- 1 senoelo sa unsweetened plain soy yogurt (e kang Wild Wood)
- Letsoai le pepere, ho latsoa
Kamoo U ka e Etsang
1. Tlisa lihlahisoa tsa meroho kapa metsi ho pheha ka karolo ea boraro ea quart kapa e kholoanyane ea stockpot, ho phaella ka onion, litapole, celery le karoti. Pheha ho fihlela meroho e le bonolo, hoo e ka bang metsotso e 10.
2. Fokotsa mocheso ho fihlela bohareng. Kenya phaposing ea tamati e entsoeng ka tomate le tamati ea tomate, e hlohlelletsang ho fihlela e kopantsoe, e koahele pitsa mme e lumelle ho emisa metsotso e 20.
3. tima mocheso. Ka hloko, senoelo se le seng ka nako e le 'ngoe, puree motsoako ka blender kapa processor process ho fihlela sopho e tsitsitse.
4. Eketsa mokelikeli ka har'a pitsa mme u tsose ka har'a yogurt ea soy, letsoai le pepere. Mocheso ho fihlela mocheso o lakatsehang le ho tsitsisa. Sebeletsa ho chesa, ho khabisa ka khase ea yogate ea soy kapa litlama tse ncha ha ho le joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 257 |
| Total Fat | 3 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 8 mg |
| Sodium | 711 mg |
| Li-carbohydrate | 51 g |
| Fiber Fiber | 9 g |
| Liprotheine | 12 g |