Keletso ena ea sopho ea lentile ea vegan e bile e tloaelehileng lapeng la ka ka lilemo. Ha e theko e tlaase ebile e le bonolo, u tla khutlela kemisong ena khafetsa.
Seo U tla se Hloka
- 3 T. oli ea mohloaare
- Likopi tse 2 tse anyesitsoeng
- 2 a sokela celery, a khethoa
- 3 khōlō cloves konofolo, khabeloa chopped
- 1 t.
- komine
- 1 t. basil e omisitsoeng
- 1/4 t. letsoai, hammoho le ho feta ho latsoa
- 1 senoelo peeled chopped lihoete (I julienne ka 'na joale chop)
- 1 14-ounce e ka senya tamati
- 6 dikopi tse tlase-sodium meroho moro
- Likopi tse 2 metsi
- Likopi tse peli tse omeletseng lentile
- Pepere e ntšo e motšo, ho latsoa
Kamoo U ka e Etsang
- Ka pitsa e kholo ea motsoako, ho chesa oli ea mohloaare ho feta bohareng-mocheso o phahameng, ho eketsa lieiee, konofolo le celery ha li chesa. Ho khahla hangata, pheha ho fihlela onion e nkhang hamonate le e bonolo, hoo e ka bang metsotso e 4-6.
- Eketsa komini, basil e omisitsoeng le letsoai, 'me u phehele metsotso e 2 hape, u hlohlelletsa kamehla.
- Eketsa lihoete, tamati e sithabetseng, meroho ea meroho , metsi le lentile.
- Tlisetsa pheha, ebe o fokotsa mocheso le ho qeta metsotso e 45 ho isa ho 1 hora, kapa ho fihlela lentile le lihoete li le bonolo.
- Kenya letsoai le pepere ho latsoa, 'me u sebeletse chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 259 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 645 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 8 g |
| Liprotheine | 16 g |