Sopho ena ea lijo-thollo e bonolo, e tletse monate oa lijo-thollo, ebile e monate ho sa tsotellehe hore na u etsa qeto ea ho e ja e chesang kapa e batang (le hoja ho tloha ha nako ea poone e le bolelele ba lehlabula, ke tloaetse ho e sebeletsa hangata ho feta).
Ka ho senya poone, o qoba ho tlameha ho senya sopho ena ea lijo-thollo ho tlosa maqhubu a mangata kapa a mangata. E nyenyane ea onion e eketsa monate; litapole li eketsa 'mele. Sebeletsa sopho ena e chesang kapa, ho ntse ho le joalo, e pholile. Haeba u ikutloa u le motle, u khabisitsoe ka chile e halikiloeng e nang le minced, cilantro e khethiloeng, kapa avocado ea diced kapa langa le le lej.
Fumana lipepe tse ling tse monate tsa poone kapa u leke e 'ngoe ea lipepe tse phehoang tsa sopho .
Seo U tla se Hloka
- Litsebe tse 10
- poone e tsoekere
- 2 eiee e mahareng
- 1 tablespoon oli ea limela (kapa
- oli ea mohloaare kapa botoro)
- 1 teaspoon e ntle ea letsoai la letsoai (le ho feta ho latsoa)
- 1 litapole tse mahareng
- Likopi tse 4 metsi (kapa
- moro oa kana kapa
- meroho oa meroho )
- Li-garnishes tse khethileng: likhae tse halikiloeng tse tala, li-cilantro tse khethiloeng, li-avocado tse diced, langa le le lejoe, li-crumbled cotija chisi
Kamoo U ka e Etsang
- Tlosa poone, u tlose li-husk tse thata hammoho le lintja tse thata. Nako ea ho tlosa silika ea poone e ngata kamoo ho ka khonehang e tla u pholosa ho e khetholla meno a hau hamorao!
- U sebelisa grater e kholo ea sekoti e koaletsoeng sekotlolo se seholo haholo, tlosa majoe a poone ho tloha ho li-cobs. Sebelisa lehlakoreng le hlabang la lejoe la thipa ho senya metsi a setseng le li-corny ka sekotlolo ka mor'a hore u shebe k'hobe e 'ngoe le e' ngoe. Beha lehlakoreng lena le monate oa poone o monate.
- Ebola 'me u tšele lieiee. Ka pitsa e khōlō, futhumatsa oli kapa botoro ka mocheso o mofuthu. Kenya liiee tse khethiloeng le 1/2 teaspoon ea letsoai. Cook, e tsosang ka linako tse ling, ho fihlela liiee li batla, hoo e ka bang metsotso e meraro.
- Ho sa le joalo, peel le ho tšela litapole. Eketsa litapole le metsi kapa moro ho pitsa. Tlisa ho pheha. Pheha ho fihlela lieiee le litapole li le bonolo haholo, hoo e ka bang metsotso e 10. Eketsa purée ea poone. Pheha ho fihlela ntho e 'ngoe le e' ngoe e halefile, hoo e ka bang metsotso e 2.
- Puree e nang le ho qoelisoa ka metsing kapa ka li-batches ka blender kapa processor ea lijo (etsa sena ka lihlopha tse nyane ho qoba ho phatloha le ho chesa le ho koahela top le thaole e hloekileng ea kichineng ho tšoara li-splatters tse chesang).
- Kenya letsoai ho latsoa. (Etsa sena ka mocheso oo u rerileng ho o fa sopho; sopho e entsoeng e tla hloka letsoai le eketsehileng ho feta sopho e chesang ka lebaka la tatso e batang.) Hlokomela hore u tla hloka ho eketsa letsoai le lekaneng haeba u sebelisa metsi ka metsi . Tsoela pele u eketsa letsoai, hoo e ka bang 1/4 teaspoon ka nako, 'me u latsoe ho fihlela u lemoha ho tsuba tatso ea corny.
- Hloekisa li-chile tse halikiloeng, avocado, langa le le lej, cilantro kapa cheese, haeba u rata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 339 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 890 mg |
| Li-carbohydrate | 75 g |
| Fiber Fiber | 8 g |
| Liprotheine | 13 g |