Sopho e entsoeng ka konofolo e halikiloe hangata e sebelisoa ka lijoe, empa sopho ena ea vegan e phunya cheese ebe e fana ka tatso e eketsehileng ho e-na le hoo. Recipe e kopanya metsoako e 'meli eo ke e ratang haholo: garlic le lemon. Ho nka nako e telele ho e etsa, ka lebaka la konofolo e halikiloeng, empa e le ea bohlokoa haholo. Li-soups tsa lemon li na le khanya le khanya eo meroho e meng e thabisang e lahlehileng. Recipe ena ea sopho e entsoeng ka sopho e kopana le monate oa konofolo ka lemon bakeng sa qetello e monate.
Lijo tsa Motsoako le Litlhahiso Tsa ho pheha
Ka lebaka la ho eketsoa ha lemon, sopho ena e molemo bakeng sa lijo tsa lehlabula joalokaha ho le mariha. Bakeng sa ho matlafatsoa ke phepo e nepahetseng, eketsa lentile, li-quinoa kapa li-chickpe bakeng sa recipe.
Seo U tla se Hloka
- 1 hlooho e kholo
- konofole
- 2 tablespoons oli ea oli ea mohloaare (ho feta ho rola ka litlolo tsa konofolo)
- Likopi tse 2 tse nang le onion e mosehla (e entsoeng)
- 1 tablespoon parsley (lekhasi le bataletseng, le khabeloa le khaotsoe)
- Khaba ea 1/2
- thyme (e ncha, e hahiloeng hantle)
- 15 garlic cloves (e khabisitsoeng)
- Likopi tse 4 tsa meroho (tlase sodium, e arotsoe)
- 2 tablespoons lero la lemone (e ncha)
- 1/2 senoelo sa lebese la soy (ka ho khetheha e le mefuta e fapaneng ea lihatsetsi)
- 3/4 teaspoon letsoai (le ho feta ho latsoa)
- pepere e ntšo ho latsoa
- Hloekisa: Parlsey e ncha e qhibililoe
- Hloekisa: khase ea lemon
Kamoo U ka e Etsang
- Preheat oven ho 350F. Koahela hlooho ea oli ka oli ea mohloaare, koahela foil le sebaka ka ontong ka hora e le 'ngoe, kapa ho fihlela e le khauta le e bonolo haholo le e nkhang hamonate. Etsa hore konofolo e phophole ho fihlela e ka sebetsoa. U sebelisa menoana ea hao, ka bonolo u khabise li-clove ho li lokolla lipeng tsa tsona ho kena ka sekotlolo, ebe u beha ka thōko. Lahla letlalo.
- Ka har'a thepa e boima ba theko e tlaase-tlaase kapa sopho e entsoeng ka letsoho, chesa oli ea mohloaare ho feta mocheso o phahameng. Eketsa lieiee, parsley le thyme u phehe ho fihlela eiee e nolofalitsoe, hoo e ka bang metsotso e meraro. Eketsa e hloekileng le e halikiloeng konofolo, 'me u phehe, o tsosang hangata, ho fihlela eiee e fetoloa, hoo e ka bang metsotso e 3-4 hape. Kenya setho sa meroho le lero la lero la lemone, fokotsa mocheso 'me u lumelle sopho e hlahise, e koahetsoe, metsotso e 35-40, kapa ho fihlela konofolo e le bonolo haholo.
- Sebetsang ka hare 1-2 dikopi ka nako, tshebetso sopho e entsoeng ka blender, fetisetsa sopho e 'ngoe sekotlolo kapa saucepan. (Hlokomela: ela hloko hore u se ke ua imeloa ke blender; le ka mohla u se ke ua tlatsa blender e nang le metsi a chesang ho feta halofo ea tsela e feletseng 'me u tiise hore sekwahelo se sireletsehile pele se sebetsoa.) Tlosa sopho e entsoeng ka letsoho ho ea ka sekoahelo, eketsa soya ea mahala. lebese le letsoai, 'me u khutlisetse motsoako oo ho o omisa. (U se ke ua tlisa ho pheha.)
- Eketsa letsoai le pepere e eketsehileng ho latsoa, ho khabisa le lihlahisoa tse ntle tsa parsley le lemon, le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 242 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 939 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 4 g |
| Liprotheine | 11 g |