Lekhasi lena le teteaneng le le monate la limela tsa mohloaare oa lijo tsa morara o jang meroho o tletse lijo tse nang le phepo e nepahetseng. Le harese, lithane tsa litlhapi le litapole, ha ho motho ea tla hloloheloa nama. 'Me risepe e bonolo haholo ho pheha ho ea phehelang. Ha u fihla lapeng, monko o tla u lumelisa ha u bula lemati ke ho nosetsa molomo.
Harese ke lijo-thollo tse babatsehang ho pheha ho ea phehelang. Etsa bonnete ba hore u reka harese ea perele, e nang le sekepe sa kantle se tlosoa e le hore se tla ba bonolo ha se phehiloe. Harese e tletse fiber e ngata , e ka thusang ho thibela mefuta e meng ea mafu a kang kankere. 'Me e latsoa monate! E na le monate o monate oa linate mme o cheka empa o na le botsoako bo bonolo boo u tla o rata.
U ka sebelisa meroho leha e le efe eo u ka e ratang ho risepe ena e thabisang. Sebelisa litapole tsa russet sebakeng sa litapole, eketsa li-squash tsa lehlabula kapa zucchini, eketsa li-parsnips kapa rutabagas, kapa u hlohlelletse lierekisi tse monate tse nang le serame hammoho le tamati qetellong ea nako ea ho pheha. Sopho e mamella haholo, e bolelang hore o ka eketsa kapa oa tlosa lisebelisoa 'me e ntse e le monate.
Sopho ena e hlahisa hantle haholo. Etsa setlolo se seholo mme u je bosiu bo bong, ebe u kenya likarolo tse peli kapa tse 4 ka senoelo se tiileng sa lekhasi. Etsa sopho, eketsa letsatsi leo e entsoeng ka lona, 'me u qete likhoeli tse tharo. E le ho sebeletsa, qhaqhoa firiji ka bosiu bo le bong, ebe mocheso o ka holim'a setulofofo ho fihlela mongobo oa sopho le o halefile ka ho feletseng.
Sebeletsa sopho ena ka bohobe bo entsoeng ka chisi, khalase ea veine e khubelu, le salate e tala kapa litholoana bosiung ba mariha.
Seo U tla se Hloka
- 1 senoelo se nang le pere ea harese
- 1 leaf leaf
- 1/2 tsp. peō ea fennel
- Lihoete tse 3, tse qhibilihantsoeng le tse teteaneng
- 1 onion, e khaotsoe
- 2 a sokela celery, a khethoa
- 3 garlic cloves, minced
- Litapole tse peli, li qhibililoe le ho khethoa
- Likopi tse peli tsa poone e teteaneng
- Likotlolo tse 2 tse linaoa tse tala
- 1/4 tsp. letsoai
- 1/4 tsp. pepere
- 3 (14 oz). makoti meroho moro
- Likopi tse 4 metsi
- 14-oz. e ka hlahisa litamati ka litlama, tse sa koaloang
- Likotlolo tse 2 lesea la spinach
Kamoo U ka e Etsang
- Beha lisebelisoa tsohle kantle le li-tomate tse entsoeng ka litlhapi mokokotlong oa lik'hilograma tse 5-6 ka tatellano e fanoeng. U se ke ua hlohlelletsa.
- Koahela sekoti 'me u phehe ka tlase lihora tse 8. Khothaletsa sopho mme u kenye litamati le sesepa sa lesea; tsosa hape ho kopanya.
- Koahela sekoahelo 'me u phehele metsotso e 20 ho ea ho e 30 ho fihlela sopho e chesa' me spinach e senya. Tlosa le ho lahla lekhasi la bay pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 210 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 486 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 11 g |
| Liprotheine | 9 g |