Ena ke sopho e bonolo ho e etsa, 'me e thabetse ho ba sejana se seholo. Sebeletsa sopho ena ea linaoa ka lijo -thollo tse ncha tse bohoang kapa mekotla e meholo.
Seo U tla se Hloka
- 1 phoofolo e nyenyane ea bone
- Likopi tse 3 metsi
- Likopi tse 3
- moro oa kana
- 2 cloves konofolo, e sithabetseng le minced
- 1 senoelo se tšositsoe eiee
- 1 senoelo se diced rantipole
- 1 senoelo se hlahisitsoeng celery
- 1/2 senoelo se fennel fennel, ho ikhethela
- 1/4 teaspoon fatše pepere e ntšo
- 2 di-teaspoon tse ncha kapa tse omeletseng tsa parsley
- 2 di-teaspoon
- Kreole e bokella kapa
- motsoako oa letsoai o nang le oli
- phala ea thyme
- Likotoana tsa poone tse 1
- 1 senoelo se qhibilihileng sa spinach kapa meroho ea mosetareta
- Likane tse 2 (e mong le e mong) Lijalo tse kholo tsa Leboea kapa tsa Navy, li tšolotsoe ebe li hlatsoa
- Makotikoti a mabeli (14.5 ounces ka 'ngoe), tomate, ho hlajoa
- 1 senoelo se entsoeng ham, se khethollang
Kamoo U ka e Etsang
- Kopanya ham, metsi, le moro oa khōhō ka lero le leholo. Kenya konofolo, onion, lihoete, celery, fennel, pepere, parsley, lijo tsa Creole le thyme. Tlisa ho pheha. Fokotsa mocheso, koahela, 'me u bosose ka lihora tse 1 ho isa ho tse 1/2.
- Kenya poone, spinach kapa meroho ea mosetareta, linaoa le tamati.
- Tlosa ham bone 'me u khaole nama ho tsoa lesapo le mahlo. Ho tlosa mafura holimo ho sopho le ho eketsa ham, hammoho le ham e eketsehileng, haeba u sebelisa.
- Latsoang 'me u kenye letsoai le pepere, ho latsoa.
- Ema ka metsotso e ka bang 30 nako e telele.
U ka 'na ua U rata
Sopho ea White Bean le Sose, Ham, Squash le Sipinake
Slow Cooker Lentil Sopho e entsoeng ka litekisi
Kale le White Bean Sopho e entsoeng ka Spicy boroso
Li-Pear-eyed Peas le Meroho Sopho
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 369 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 4 mg |
| Sodium | 792 mg |
| Li-carbohydrate | 68 g |
| Fiber Fiber | 19 g |
| Liprotheine | 23 g |