Sebeletsa monate ona o monate, o monate ka lijo-thollo tse chesitsoeng tse chesitsoeng ka ho chesang kapa bohobe bo bobebe le salate e tala e tala bakeng sa lijo tse monate tsa lelapa. E ntle ho nako leha e le efe empa e etsa lijo tsa motšehare tse futhumetseng kapa lijo tsa motšehare mariha.
Seo U tla se Hloka
- 1 kopi e entsoeng ka onion
- 1/2 senoelo se kolobisitsoeng lihoete
- 1/2 senoelo se nkiloe ka celery
- Li-eggplant tse 2 tse mahareng, tse phunyeletsoeng le tse nang le likotoana
- 1 pepere e khubelu ea bell, e hlakotsoe
- Lisekisi tse 12 ho isa ho tse 16 tsa seseke kapa orou, tse tšesaane
- 4 cloves konofolo, minced
- Likopi tse 5
- moro oa kana
- Ho na le linaoa tse nyenyane tse khubelu kapa linaoa tse tšoeu tse ka bang 15
- 1 senoelo se tšolotsoeng sipinachine kapa escarole
- 2 makotikose a 2,5 e mong le e mong) a tšela litamati ka metsi
- 1 teaspoon
- Li-Cajun kapa Secreole li natefisa
- 1 teaspoon paprika
- 1 teaspoon letsoai
- Dash lekhasi oregano
- Dipole tse 2 tse hahiloeng ka parsley
Kamoo U ka e Etsang
- Latisa eiee, lihoete, celery, eggplant, pepere ea bell, sose e nang le sliced, le konofolo oli ea mohloaare ho fihlela e le sootho.
- Kenya moro, linaoa, tamati, meroho le lihlahisoa;
- Koahela metsotso e 30 ho isa ho e 45, ho fihlela meroho e le bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 388 |
| Total Fat | 11 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 26 mg |
| Sodium | 791 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 15 g |
| Liprotheine | 22 g |