Sopho ena e monate le e monate empa e le ea moruo e tsoa Cochabamba, Bolivia. Ke phapang e khethehileng holim'a letsoai la Andes le sopho ea litapole. Sopa de mani e atisa ho etsoa ka likhopo kapa likhoho, empa e sebetsa hantle joaloka sopho ea meroho hape. Mobu, mekhabiso e meholo le litapole tse mosehla li fa sopho e teteaneng le e monate le mmala o khanyang (ha ho na lebese ho sopho ena ho sa tsotellehe li-milky hue); hangata raese e atisa hape.
Sebelisa meroho efe kapa efe eo u nang le eona ea ho latsoa sopho ho phaella litsong tsa motheo tsa eiee le konofolo. Lintho tse ngata tse tloaelehileng li kenyelletsa celery, pelepele ea bell, lihoete, lierekisi esita le litamati. Hangata sopho e sebelisoa ka mokhoa o monate oa litapole tse halikiloeng. Fana ka llazi , sauce e chesang ea pepere ea Bolivia, bakeng sa ba ratang ho hong ea linoko.
Seo U tla se Hloka
- 4 cloves konofolo
- 1 eiee e khōlō
- Lihoete tse 2
- Oli ea limela tse 2 ho ea ho tse 3 (le ho feta bakeng sa ho chesa lithupa tsa litapole)
- 3/4 lik'hilograma tse likete tsa nama ea likhomo
- 1/2 teaspoon komine
- 1 teaspoon oregano
- Likotlolo tse 6 tsa khomo ea khomo (kapa metsi)
- 1 senoelo sa linate tse sa tsitsitsoeng
- 1 senoelo sa metsi
- 4 sekhara sa Yukon khauta (kapa litapole tse ling tse mosehla)
- 1/2 senoelo sa raese
- Letsoai le pepere ho latsoa
- 1/2 senoelo sa lierekisi tse ncha (kapa leqhoa)
- Hloekisa: dipole tse 1 ho ea ho 2 tse hahiloeng parsley (le / kapa cilantro)
- Ho ikhethela: pepere e chesang ea pepere (llajua)
Kamoo U ka e Etsang
- Fumella konofolo le eiee. Etsa lihoete 'me u li khaole ka li-dice tse nyane. Beha ka thōko.
- Beha oli ea limela ka pitsa e khōlō ea sopho le mocheso ka mocheso o mofuthu. Eketsa likhopo tsa nama ea likhomo 'me u tsamaee ka bokhutšoaane ho fihlela u koahetsoe ka mahlakoreng. Eketsa lieiee, konofolo, lihoete, komine le oregano 'me u tsoele pele ho pheha, ho hlohlelletsa, metsotso e 3 ho ea ho e 4. Eketsa khomo ea nama ea khomo 'me u tlise semmer.
- Ho sa le joalo, beha likhaoane ka motsoako oa blender kapa lijo ebe o eketsa 1 senoelo sa metsi. Etsa likhaola ho fihlela u e-na le letlalo le teteaneng, le boreleli, u eketsa metsi a mangata ha ho hlokahala. Kenya peista ea peanut ho sopho le ho tsosa hantle. Sopho e ommeng bakeng sa hora e le 'ngoe, e koahetsoeng.
- Etsa litapole, u boloke 1 bakeng sa tšebeliso ea hamorao. Khaola litapole tse setseng tse tharo ka li-wedge tse nyane (1 ho isa ho 2-inch) mme u li kenye sopho. Kenya metsi a mang kapa a mangata ho sopho haeba ho hlokahala. Koahela 'me u mamele ho fihlela litapole li phehiloe hantle' me li oela. Senya litapole ka bonolo sopong.
- Tlosa likhopo ho tsoa ka sopho mme u lumelle ho pholile ka poleiti. Tlosa nama ho masapo ebe o eketsa nama ho sopho. Eketsa raese mme u omelle metsotso e 20 hape.
- Sopho ea lijo bakeng sa ho hlahisa lijo le ho kenya letsoai le pepere ha ho hlokahala. Eketsa lierekisi mme u chese mocheso fatše.
- Khaola litapole tse setseng ho li-matchsticks. Senya limilimithara tse 2 tsa oli ka pane e nyane ebe u pheha lithupa tsa litapole ho fihlela e le putsoa e khauta. Tlosa, thala lithaole tsa pampiri, le nako ka letsoai.
- Sebeletsa sopho e entsoeng ka likotlolo, e khabisitsoeng ka fries e ts'oanang le ea parsley le cilantro. Fana ka moriana o chesang ka lehlakore.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 592 |
| Total Fat | 34 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 50 mg |
| Sodium | 608 mg |
| Li-carbohydrate | 47 g |
| Fiber Fiber | 7 g |
| Liprotheine | 30 g |