Sopho e bitsoang 'Ezogelin' ('E'-oh-gel-EEN ') ke sopho e entsoeng ka pelo e monate le e monate e entsoeng ka lensisi tse khubelu, raese, bulgur, pepere le li -spice tsa Turkish . E tsoa sebakeng se ka boroa-bochabela ho Turkey, 'me ke mohlala o motle oa lijo tsa libaka tsa Turkey .
'Sopho ea' Ezogelin 'e tšoana le sopho e khubelu ea lentile ea Turkey , empa ha e fetisetsoe ho etsa mokhoa o boreleli, o monate. Raese le bulgur li sala li phethehile kapa li pheha ka sopho, li e fa mokhoa o ikhethang.
Seo U tla se Hloka
- 1 onion (e ntle haholo)
- Likhopi tse 1½ tsa lentile tse khubelu
- ½ senoelo se seholo sa lijo-thollo tse kang Baldo
- ¼ senoelo se qhetsoeng bulgur
- 1 ho bokella tbsp. phofo
- 4 tbsp. botoro kapa margarine
- 2 tbsp. pepere e khubelu e khubelu kapa pente ea tamati
- 8 likotlolo nama ea khomo moro kapa bouillon
- 2 tsp. letsoai
- 1 tsp. pepere e khubelu e khubelu, ho feta kapa ho fokotsa ho latsoa
- 1 tsp. sente e omisitsoeng, ho feta kapa ho tlase ho latsoa
Kamoo U ka e Etsang
- Qhibiliha 3 tbsp. ea botoro kapa margarine ka saucepan e khōlō, e koahetsoeng. Kenya onion le Fry ho fihlela e le translucent le e bonolo haholo. Ka mor'a moo, eketsa phofo mme o hlohlelletse ho fihlela u phutholohile, empa ela hloko hore u se ke ua lumella phofo hore e sootho kapa e chese.
- Kopanya pepere kapa langa le le lej ho e-na le likhaba tse peli tsa metsi, ebe u eketsa phofo mme u hlohlelletse ho fihlela u kopane. Ka mor'a moo, butle-butle eketsa moro oa likhomo ha o ntse o tsosang kamehla. Tsoela pele ho susumetsa motsoako holim'a mocheso o moholo ho fihlela o pheha.
- Hlatsoa lentile tse khubelu, raese le bulgur hammoho ka mochine o motle ho fihlela metsi a hlakile. Li kenye ho motsoako o belang. Eketsa letsoai, ebe o fokotsa mocheso ebe o koahela pan. Haeba u sebelisa bouillon, u ka 'na ua hloka ho fokotsa letsoai le eketsehileng. Lumella sopho e butse butle-butle ho fihlela raese le bulgur li le bonolo haholo 'me lentile li oele, metsotso e ka bang 20.
- Qhibiliha tse setseng tse 1 tbsp. ea botoro ka skillet kapa pan. Kenya pelase e chesang ea pepere le koena 'me u hlohlelletse mocheso metsotso e le' ngoe kapa tse peli. Hlahisa botoro le linoko ka sopho 'me u li lumelle ho feta metsotso e seng mekae. Haeba sopho e bonahala e le e teteaneng, eketsa metsi a mang kapa moro. Fetola letsoai le linoko ho tatso ea hau.
- Sebeletsa lero la lemone bakeng sa ho hatella hammoho le sekotlolo se seng le se seng sa sopho e le monate. U ka boela ua kenya likotlolo tse nyenyane tsa pepere e khubelu le koena tafoleng bakeng sa ho fafatsa ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 304 |
| Total Fat | 11 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 20 mg |
| Sodium | 1,972 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 4 g |
| Liprotheine | 11 g |