Tlhahiso ena ea sopho e entsoeng ka meroho ke tsela e ntle ea ho sebelisa lits'ebeletso tse setseng tse ka 'nang tsa bokelloa firiji ea hau ho tloha lijong tse fetileng. U se ke ua tšaba ho leka ho ntlafatsa tsela eo u ratang lintho ka eona - ena ke sopho e tšoarelang haholo 'me u ka iphumana u hloletsoe ke seo u qetellang u se etsa!
Seo U tla se Hloka
- 1 isipuni
- oli ea mohloaare
- 1 onion, e khaotsoe
- 2 lihoete, tse khethiloeng
- 1 stalk celery e khethiloeng
- 1 Koliflower e ka sehlooho, kapa broccoli, e khethiloeng
- 1 litapole kapa litapole, li peeletsoe le ho khethoa
- 1
- leek , ho khethoa (khethollo)
- 1 leaf leaf
- 1
- thyme
- 1 kopi ea linaoa tse tala, poone, langa le le lej, kapa meroho e meng
- Likopi tse 3-4 tse khethiloeng meroho tse kang khale, li-collards, spinach, watercress kapa broccoli rabe
- Letsoai la leoatle kapa letsoai la kosher le pepere e ncha
Kamoo U ka e Etsang
- Etsa oli ea mohloaare ka pitsa ea sopho. Kenya onion, rantipole, le celery le pheha metsotso e 5.
- Eketsa koliflower, litapole, leek, leaf leaf, le thyme. Eketsa metsi a lekaneng ho koahela meroho, hammoho le letsoai le nang le seatla se bulehileng.
- Tlisa sopho ho pheha, ebe u koahela le ho fokotsa mocheso. Etsa sopho ka metsotso e ka bang 20 kapa ho fihlela meroho e le bonolo.
- Puree hoo e batlang e le halofo ea motsoako oa sopho.
- Eketsa meroho e setseng ea khetho ea hau: linaoa tse tala, poone, tamati kapa ntho efe kapa efe eo ue khethileng. Pheha ho fihlela meroho e le bonolo.
- Nako ho latsoa le ho sebeletsa.
Litlhahiso le Phapang
- U ka hloekisa sopho ka har'a pitsa u sebelisa blender e totobetseng. Feela ka makhetlo a 'maloa ho kopanya sopho. U ka boela ua ja halofo ea sopho e entsoeng ka lijo ebe u qhoma ka makhetlo a 'maloa, ebe u khutlisetsa sopho ka pitsa. Boemong leha e le bofe, hlokomela hore u se ke ua o fetela. Ha u batle hore sopho e be metsi haholo.
- Haeba u tsoa ka thyme kapa u sa e rate, u ka nka sebaka sa rosemary kapa lekala la marjoram ho e-na le hoo.
- Lijo tsa macrobiotic li hatella meroho, linaoa le lijo-thollo kaofela, empa hase lijo tsa vegan ka ho feletseng. Lebese le lihlahisoa tse ling tsa lebese ka kakaretso ha li kenyelletsoe, empa u ka kenya sebaka sa metsi sebakeng sena ka mokokotlo oa likhoho kapa nama ea nama ea khomo kapa bouillon haeba u se lijo tsa meroho kapa vegan. Kapa u bone haeba u ka fumana li-bouillon tse entsoeng ka meroho e omisitsoeng le litlama, tseo hangata li fumanoang limmarakeng tsa lijo. Hlahloba hore na ke libano life kapa litlama tse sebelisetsoang ho etsa li-cubes e le hore u ka fetola thyme, rosemary kapa marjoram ea hau ka tsela e nepahetseng.
- Hopola hore ena ke sopho ea meroho . Ha ho se na nama e kholo ea 'Mè, mokhoa ona o ke ke oa pheha hafeela e ntse e le phetolelo ea hae. Ha hoa lokela ho nka metsotso e fetang 20 ho fokotsa meroho le ho e pheha, esita le litapole.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 131 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 174 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 7 g |
| Liprotheine | 6 g |