Li-squash tse nang le limela tsa meroho le vegan le sopho e entsoeng ka li-squash (o ka sebelisa serame, empa e ke ke ea ts'oana), lihoete, lijo tse tloaelehileng tsa sopho e kang meroho, garlic le celery bakeng sa tatso, joaloka hammoho le sage e entsoeng ka lekhetlo le le leng le lebese la soya e le hore le be le monate le le monate. Sopho e entsoeng ka squash ea squash e nang le lihoete ke limela tsa meroho le vegan. Motho e mong ea ileng a leka litlhapi tsena o ile ae fa 4 linaleli tse 5 'me a re, "Ke rata sopho ena ea sopho. E ne e le e potlakileng, e bonolo le e monate." 'Me ka sebele ke lumela!
Sekhahla sa sopho ea sopho le sopho ea sopho ea seroti ke limela tsa meroho le vegan, 'me, haeba u hloka hore e se ke ea e-ba le gluten, e-ba bonnete ba hore u sebelisa moro oa meroho o entsoeng ka maiketsetso kapa oa gluten, kaha lisebelisoa tse ling kaofela ha li na gluten .
Na u na le tsela eo ue ratang ka ho fetisisa ea ho etsa sopho ea butternut squash? U lula u amoheloa hore u nthomelle melaetsa 'me ke tla u romella eona!
Seo U tla se Hloka
- 2 tbsp oli ea mohloaare
- Anyezi e le 'ngoe, e qhibililoe
- 4 cloves konofolo, minced
- Lihoete tse 4, tse teteaneng
- 3 matekela a celery, a hlabiloeng
- 2 e nyenyane kapa e le 'ngoe e kholo ea squash, e ts'oetsoe le e khethiloeng
- Likopi tse 5
- meroho moro
- 2 tbsp ts'ebetso e hloekileng
- 1/2 senoelo sa lebese la soy
Kamoo U ka e Etsang
- Ntlha ea pele, ka pitsa e khōlō ea sopho e entsoeng ka sopho e khōlō, sautee eiee e entsoeng ka letsoai le e nang le konofolo ea minced oli ea mohloaare ho fihlela lieiee e fetoha e bonolo, hoo e ka bang metsotso e 3 ho isa ho e 5.
- Ka mor'a moo, kenyelletsa lihoete le lisebelisoa tsa celery tse sliced 'me u phehele metsotso e meng e 3 ho isa ho e 5 feela ho fa lihoete le celery ho qala ha hlooho.
- Ka mor'a moo, kenyelletsa sekhase sa butternut se khethiloeng 'me u fane ka sekhahla sa squick feela e le hore se ka apara squash ea butternut ka oli, ebe u eketsa moro o mong le o mong o hloekileng.
- Tlisetsa sopho ho pheha, ebe o fokotsa mocheso o theoha butle ebe o lumella sopho ea hau ho pheha bonyane metsotso e 25, kapa ho fihlela squash e le bonolo.
- U sebelisa masher ea litapole kapa fereko e kholo, pata squash ho fihlela e boreleli, kapa, u ka khona ho hloekisa sopho ka sesebelisoa sa lijo kapa blender.
- Khothalletsa lebese la soya le nako ka letsoai le pepere ho latsoa (ebang ke letsoai leoatleng kapa letsoai la kosher kapa pepere e ncha e ncha e molemo ka ho fetisisa bakeng sa tatso e monate).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 187 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 819 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |