Sopho ena e bonolo ea rantipole e tla u fa monyetla oa ho sebelisa lihoete tseo u li lebetseng khale koana kahara ea hao ea kichineng.
Nako ea ho pheha: metsotso e 50
Litšebeletso 8
Lijo:
- 1 tepo ea botoro
- 1 isipunioli ea mohloaare e sa tsoakoang
- 1 eiee e mahareng, e khaotsoe
- 1 stalk ea celery, e fokotsehile
- 2 cloves, li-minced
- 1 teaspoon thyme e sa tsoa khuoa kapa parsley
- Likopi tse 5 tse khethiloeng lihoete
- Likopi tsa metsi a 2
- Likopi tse 4 tse nang le letsoai le letsoai kapa meroho (sheba lintlha)
- 1/2 senoelo sa senoelo se kopantsoeng le lebese
- 1/2 teaspoon letsoai
- Pepere e ncha e fatše ho latsoa
Litokisetso:
1. Qhibiliha botoro ka pitseng ka lebaka la mocheso o mofuthu. Eketsa lieiee, celery, pheha, e hlohlelletsa nako le nako, ho fihlela meroho e le bonolo, metsotso e ka bang 4-6. Kenya konofolo, thyme (kapa parsley) ebe u pheha, o hlohlelletsa nako le nako metsotsoana e 10.
2. Kenya lihoete pitseng. Tšela moro le metsi, tlisa ho pheha ka mocheso o phahameng. Ebe u fokotsa mocheso 'me u tsoele pele u pheha ho fihlela meroho e le bonolo, metsotso e ka bang 25.
3. Fetisetsa tsohle ho blender le puree (hlokomela ha o sebetsana le maro a chesang). Kenya tranelate le lebese, letsoai le pepere sopho.
Malebela le Lintlha:
Keletso: Koahela pitsa ka sekwahelo ebe u boloka sehatsetsing matsatsi a mane le ka sehatsetsing ho fihlela likhoeli tse 4.
Tlhokomeliso: Ho na le moro o nang le tatso ea kana o se nang oona. Lijo tsa limela li ka e sebelisa. E sebelisoa khafetsa ho fumana tatso le monko o matla haholo.
Boleng ba phepo e nepahetseng:
Ha u sebeletsa: li-calories tse 77; 3 gr. firs; K'holeseterole ea 4 mg; 10 dikgerama lik'habohaedreite; 0 gr. Sahara; 3 gr. mokotatsie; 3 gr. faeba; 484 mg ea sodium; 397 mg ea potasiamo.
Vithamine A (269% DV)