ETSA: Sopho ea k'habeche ea lijo e hlileng e latsoang hamonate
Ho na le lipepe tse ngata tsa sopho ea k'habeche ea lijo kantle moo, empa tse ngata li na le sodium e ngata kapa hanyane. Recipe ena e ntle ebile e bonolo hoo o ka e sebelisang leha o le lijong tsa sopho ea k'habeche kapa o mpa o batla ho natefeloa ke sopho ea k'habeche e futhumetseng.
Ke e tsoakile hanyane hore sopho e be le tatso le boholo le hore o tle o tsebe ho iketsetsa ka senoko se nyane. Ke boetse ke siile V-8 le tamati ea makotikoting.
Recipe ea Sopho ea K'habeche:
1 eiee e tsoekere, e hlakotsoe
3 cloves konofolo, minced
Mahlaka a 2 a celery, a lesotsoe
Pepere e 1 e tala, e hlakotsoe
1/2 hlooho ea k'habeche, e koahetsoeng le e khethiloeng
Lihoete tse 2, tse lesotsoe
1 hlooho ea broccoli, e tšetsoe likotoana tse boholo ba ho loma
Ditamati tsa Roma tse 2, tse takilweng ka dipeo tse lahlilweng
Likopi tse 4 moro o nang le sodium e tlase
Likopi tse 3 metsi
1 tsp basil
1 tsp oregano
ho latsoa: letsoai le pepere, turmeric, pepere ea cayenne le kumine
Litaelo:
1. Ka pitsa ea sopho e chesang, chesa oli e nyane ea moroetsana. Haeba u tlameha, u ka sebelisa sesebelisoa sa ho pheha se seng sa thupa.
2. Kenya onion le konofolo ebe u sesa metsotso e 4-6, ho fihlela onion e fetoha.
3. Kenya celery, pepere e tala, k'habeche, rantipole le broccoli 'me u li fe letsoai le pepere ka seatla se bulehileng. Saute metsotso e 3-4.
4. Kenya moro le metsi mme u hlohlelletse ho kopanya.
5. Tlisa ho pheha 'me hang-hang fokotsa mocheso ho omella.
6. Kenya litamati, basil le oregano 'me u phehele metsotso e meng e 15 kapa ho fihlela meroho e le bonolo.
7. Kenya letsoai le pepere ho latsoa. Haeba u e rata ka linoko tse nyane kapa u batla tatso e eketsehileng, eketsa motsoako oa hau oa turmeric, pepere ea cayenne le kumine.
* Haeba u ntse u ja sopho ea k'habeche, u ka eketsa risepe ena hararo kamoo u ratang.
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