Tse ka Hare
Ka nako efe kapa efe ea selemo, lithuto tsa pele li teng tafoleng ea rona, e etsahetse historing feela. Li-sopho tsa Russia li 'nile tsa lokisoa kamehla: sopho ea k'habeche e nang le li-nettles, sopho ea k'habeche e tsoang ho foreshe le sauerkraut, borscht liphetolelong tsa eona tse sa tšoaneng. Hoa hlokomeleha hore pejana, pele litapole li fihla Russia, li-turnips li ne li ekeletsoa sopho. O ile a fa sejana tatso e monate le e babang. 'Me sopho ea pele lefatšeng e entsoe ka nama ea kubu pele ho mehla ea rona, ho latela bafuputsi ba baepolli ba lintho tsa khale.
Li-soups tse mashed li nkuoa e le moqapi oa liapehi tsa Mafora, empa ha e le hantle sopho ea pele e mashed e ne e lokisitsoe ka bochabela, mme hamorao e ile ea namela Europe, mme ho tloha moo ho ea lefats'eng lohle.
Sopho ea meroho e na le melemo eohle ea meroho eo e entsoeng ka eona. Li-sopho ha li na metsi feela, empa hape li na le homogeneous, mashed. Sopho-puree e ratoa ke bana le batho ba baholo. 'Me li bontšoa ho batho ba hōlileng, ba kulang le bana ba banyenyane ba ntseng ba sitoa ho hlafuna lijo tse tiileng. Leha ho le joalo, batho ba phetseng hantle ha ba khothalletsoe hore ba nke sopho e entsoeng ka tranelate le ho e ja feela, ba hlokomoloha lijo tse tiileng ka ho feletseng, hobane li lebisa ho phello ea "mpa ea botsoa" le ho mpefatsa boemo ba meno le marenene, a hlokang “qoso ya ho hlafuna”.
Sehloohong sena, re u tlisetsa li-sopho tse tharo tse monate le tse mebala-bala bakeng sa lijo tsa hau tsa motšehare kapa tsa mantsiboea. Lihlahisoa tsa sopho ena li ka lula li fumaneha lishelefong tsa mabenkele selemo ho pota. E 'ngoe le e' ngoe ea sopho e na le phello e ntle 'meleng ea rona, sopho e' ngoe le e 'ngoe e na le melemo ea eona. Ka mohlala, sopho e entsoeng ka cauliflower le zucchini cream e feta lijana leha e le life tsa mefuta e meng ea k'habeche, tse kang limela tsa Brussels, k'habeche, Savoy, broccoli ho ea ka litaba tsa lintho tse molemo le tse matlafatsang. E na le letsoai la diminerale, liprotheine, lik'habohaedreite, li-amino acid tsa bohlokoa le mefuta e mengata ea livithamine. Empa ntho ea bohlokoa ka ho fetisisa, cauliflower e kenngoa ke 'mele habonolo ho feta, mohlala, k'habeche e tšoeu.
Sopho ea broccoli le spinach puree ka kakaretso ke letlotlo la melemo. Broccoli e thusa ho alafa mafu a mala, ho boloka letlalo le lecha le le lecha, le ho tšehetsa tšebetso ea pelo. E na le vithamine K e ngata, C. Spinach, hammoho le vithamine K, e na le beta-carotene e ngata, ascorbic acid. Ho phaella ho tsohle tse ka holimo, lihlahisoa tsena li laola pH ho leka-lekana ea mali, li thusa ho sireletsa 'mele ho tsoa maloetseng a mangata le ho u thusa ho theola boima ba' mele!
Sopho ea mokopu ea puree e tla ba le phello e molemo tsamaisong ea pelo, ho kenya tšebetsong metabolism, le ho imolla ho ruruha. Ho feta moo, mokopu o ntlafatsa maikutlo mme o khothalletsa ho theola boima ba 'mele.
Recipe 1. Sopho e entsoeng ka mokopu e nang le lamunu
Sopho ena e entsoe motheong oa mokopu ka ho eketsoa ha lihoete le lilamunu. Ha u se u latsoitse sopho ena ea puree bonyane hang, u ke ke ua lebala tatso ea eona e monate ea linoko. Linoko li phetha karolo ea bohlokoa haholo sejana sena: peo ea mosetareta, e halikiloeng ka oli e nyenyane, e tlatsa tatso ka ho phethahetseng.
Lijo:
- Mokopu - 500 gr.
- Lihoete - likotoana tse 1.
- Orange - likhomphutha tse peli.
- Peo ea mosetareta - likhaba tse 2 tsa khaba
- Oli ea mohloaare - likhaba tse 2
- Metsi - 250 ml.
- Cream 10% - 100 ml.
- Letsoai ho latsoa - 1/2 tsp
Ho etsa sopho ena ho bonolo haholo:
Khaola mokopu le lihoete ka likotoana. Ehlile meroho e tlameha ho eboloa ebe peo e tlosoa mokopu. Orange e tlameha ho eboloa ebe e khaoloa ka likhahla. Senya oli ka pitseng e tebileng, eketsa peo ea mosetareta. Chesa ka nako e ka etsang motsotso. Lithollo li lokela ho qala ho "tlola". Kenya mokopu, lihoete, lamunu ka sekotlolo, u hlohlelletse 'me u tšollele metsi a seng makae. Mothating ona, o ka eketsa letsoai le pepere ho latsoa. Simmer meroho ho fihlela hamonate, puree meroho e nang le blender. Tšela ka tranelate, hlohlelletsa 'me u tlise sopho e pheha.
Sopho ena e sebelisoa hamonate ka li-croutons kapa croutons. Sopho ena e futhumetseng, e nkhang hamonate e loketse ho sebelisoa ka hoetla kapa mariha ha maemo a leholimo a le maru. Letlapa le khanyang la lamunu le tla u thabisa.
Kakaretso e hlakileng ea mohato ka mohato bakeng sa sopho ea puree ea mokopu-lamunu
Recipe 2. Cauliflower le sopho ea tranelate ea zucchini
Barati ba sopho e bobebe ea cauliflower ba tla rata risepe ena. Zucchini le cauliflower ke meroho e phetseng hantle haholo, li kopantsoe 'me ka sopho ena li ba monate haholo.
Lijo:
- Kholifolaoa - 500 gr.
- Zucchini - 500 gr.
- Anyezi - 1 No.
- Oli ea mohloaare - likhaba tse 2
- Metsi - 250 ml.
- Letsoai - 100 ml.
- Linoko (litlama tsa Provencal) - 1 tbsp
- Letsoai ho latsoa - 1/2 tsp
Ho pheha joang? E bonolo joaloka pie!
Khaola cauliflower ka li-inflorescences. Khaola courgette ka li-cubes 'me u tlose peo, haeba e kholo. Khabeloa chop onion. Tšela oli e 'ngoe ka sekotlolo, eketsa litlama tsa Provencal le eiee. Eketsa metsotso e ka bang peli. Ebe u eketsa meroho le metsi a seng makae, u bosose ka mocheso o mofuthu ho fihlela hamonate. Puree meroho e nang le blender, eketsa tranelate 'me u tlise sopho ho pheha.
Sopho ena e bobebe, e boreleli ebile e boreleli. Ho khutlisa tranelate ea mafura a tlase ka lebese la coconut ho tla u fa tatso e ncha, 'me sopho ea lebese la coconut e ka sebelisoa ke li-vegans le ho itima lijo.
Kakaretso e hlakileng ea mohato ka mohato bakeng sa sopho ea cauliflower le sopho ea puree ea zucchini
Recipe 3. Sopho-puree e nang le broccoli le spinach
Sopho ena e entsoe ka broccoli le spinach. Sopho ena ke ntlo ea polokelo feela ea liminerale tse nang le thuso le lintlha tsa morao-rao! Ho hotle ebile hoa bata ka ho lekana.
Lijo:
- Broccoli - 500 gr.
- Sipinake - 200 g.
- Anyezi - 1 No.
- Oli - likhaba tse 2
- Metsi - 100 ml.
- Letsoai - 100 gr.
- Linoko - 2 tsp
- Letsoai - 1/2 tsp
Ho pheha joang:
Qala ho tšela onion ka khabeloa. Tšela oli ka sekotlolo, eketsa linoko le eiee, u tsoe metsotso e seng mekae. Kenya spinach le Fry metsotso e seng mekae, ebe u eketsa broccoli. Haeba u sebelisa meroho e mecha ho fapana le e hoamisitsoeng, eketsa metsi. Omisa meroho ho fihlela e le bonolo, ebe u hloekisa meroho ka blender. Kenya tranelate 'me u tlise sopho ho pheha.
Sopho e bonolo empa e monate ea puree e lokile. Sohle se setseng ke ho khabisa poleiti pele u sebeletsa. Sebeletsa sopho ena ka konofolo kapa chives le bohobe bo boso ba lijo-thollo bo monate haholo.
Kakaretso e hlakileng ea mohato ka mohato bakeng sa sopho ea broccoli le sopho ea puree
E 'ngoe le e' ngoe ea sopho ena e meraro ha ea lokela ho u nka nako e telele ho e etsa, 'me u tla rua meroho haholo! Ho risepe e ngoe le e ngoe, meroho e mecha e ka nkeloa sebaka ke e hoamisitsoeng - sena se ke ke sa ama tatso ea sejana ka tsela efe kapa efe mme se tla nolofatsa mokhoa oa ho pheha. Krime e 'ngoe le e' ngoe ea lipepe e ka nkeloa sebaka bakeng sa lebese la meroho kapa la kokonate.
Kenya metsoako ea hau ho diresepe tsa mantlha mme u leke!