Seo U tla se Hloka
- 2 tablespoons oli-mo-oli oa mohloaare oli
- 2 eiee e mahareng, e ts'oetsoe le e qhibililoe (hoo e ka bang likopi tse 2)
- 3 likhopo tsa celery, tse hlatsoitsoeng le tse khethiloeng (hoo e ka bang senoelo sa 1)
- Lihoete tse 3, tse qhibilihantsoeng le tse teteaneng (hoo e ka bang senoelo se le seng)
- 3 sekiloeng ka 4 cm / 4 ea ginger, e qhibililoe
- 3 khōlō konofolo ea cloves, e phunyeletsoeng
- Likopi tse 6 metsi
- 1-28-ounce e ka hlahisa litamati (ho akarelletsa le lero)
- 1 e kholo kapa e 2 e bohareng
- zucchini , sliced (hoo e ka bang dikopi tse 2)
- 1 10-ounce pakeng tsa spinach e khethiloeng ka serame
- 1 e kholo
- yukon khauta ea litapole , e qhibililoe le e khethiloeng (hoo e ka bang senoelo sa 1)
- 1/4 senoelo perela harese
- 2 di-teaspoon letsoai
- 1 teaspoon e omisitsoeng basil
- 1 teaspoon e omisitsoeng thyme
- 1 leaf leaf
- Pepere e ncha e mongobo e le hore e latsoe
Kamoo U ka e Etsang
Hala oli ka setopong se seholo sa li-stockpot kapa seholong sa Dutch ho feta mocheso o mofuthu. Eketsa lieiee, celery, lihoete, ginger, le konofolo. Saute ho fihlela lieiee e qala ho nolofatsa le ho fetola li-translucent, hoo e ka bang metsotso e 5.
Eketsa metsi, tamati, zucchini, spinach, litapole le harese. Phahamisa mocheso holimo, 'me u tlise ho pheha.
Hang ha sopho e fihla ho pheha, theola mocheso ebe o eketsa letsoai, basil, thyme, leaf leaf, le pepere.
Senya sopho, e koahetsoeng ka nakoana, metsotso e 30 ho ea ho e 40, ho fihlela meroho le harese li fihleha. Tlosa ginger, garlic cloves le leaf leaf. Fetola letsoai le pepere ho latsoa.
Latla sopho ka lijana, 'me u khabise ka litlama tse ncha haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 201 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 864 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 7 g |
| Liprotheine | 7 g |