Litaba tsa Sengoloa
Ha re ntse re ja, re eletsoa ho ja meroho e mengata haholo. Ho na le lebaka le letle haholo la sena, ehlile. Meroho e na le lik'hilojule tse fokolang. E boetse e na le fiber, e leng limatlafatsi tsa bohlokoa ka ho fetisisa tse tla re tšehetsa tšebetsong ena ka ho re boloka re khotše. Re ka pheha meroho ka litsela tse ngata tse fapaneng. Empa ha re le lijong, re hloka li-recipe tse nang le lik'halori tse tlaase, tse sebetsang le tse matlafatsang. Mokhoa o sebetsang ka ho fetisisa oa ho finyella sena ke ka sopho ea meroho. Re ka lokoloha ha re etsa sopho ea meroho ea lijo. Esita le boqapi. Le hoja e fana ka monyetla oa ho sebelisa meroho e sa tšoaneng, re ka boela ra sebelisa meroho eo re e ratang.
Re hlophisitse diresepe tsa sopho ea meroho ea lijo tse tla re fa bolokolohi ba ho tsamaea. U na le bolokolohi ba ho eketsa le ho tlosa metsoako e mecha ha u etsa sopho ena ea meroho. U ka etsa sopho ho latela diresepe tsa hau. Mona ke litlolo tsa sopho ea meroho e tla u thusa ho fumana litatso tse makatsang…
Lijo tsa Sopho ea Meroho Recipes
1) Ja Sopho ea Meroho le Konofolo
thepa
- 1 senoelo sa broccoli, rantipole, pepere e khubelu, lierekisi
- 6 cloves ea konofolo
- 1 eiee e mahareng
- 2 tablespoons li-oats tse halikiloeng le tse phofshoana
- letsoai
- Pepere e ntšo
- 1 teaspoon ea oli
E etsoa joang?
- Chesa oli ka pane ebe u eketsa konofolo le eiee.
- Fry ho fihlela bobeli ba fetoha pinki.
- Eketsa meroho e khaotsoeng hantle 'me u fry bakeng sa metsotso e meng e 3-4.
- Kenya likhalase tse ka bang 2 le halofo tsa metsi 'me u emele hore motsoako o phehe.
- Pheha ka mocheso o tlaase kapa o bohareng ho fihlela meroho e phehiloe hantle.
- Eketsa letsoai le pepere.
- Beha sopho ka blender.
- Eketsa motsoako oa phofo ea oat ho sopho ebe o pheha metsotso e meng e 3.
- Sopho ea hau e se e loketse ho fanoa!
2) Mafura a Chesang Lijo tsa Lijo tsa Meroho Sopho
thepa
- 6 eiee e mahareng
- 3 tamati
- 1 k'habeche e nyane
- 2 pepere e tala
- 1 sehlopha sa celery
E etsoa joang?
- Khaola meroho hantle. E kenye ka sekotlolong ebe u tšela metsi a lekaneng ho e koahela.
- Eketsa linōko haeba u lakatsa 'me u phehe ka mocheso o phahameng ka metsotso e ka bang 10.
- Fokotsa mocheso ho ea bohareng 'me u phehe ho fihlela meroho e le bonolo.
- U ka eketsa litlama tse ncha 'me ua sebeletsa.
3) Sopho e Kopantsoeng ea Meroho
thepa
- 1 onion
- Mahlaka a 1 a celery
- 2 lihoete tse mahareng
- 1 pepere e khubelu
- 1 pepere e tala
- Tapole e le 'ngoe e mahareng
- 2 zucchini tse nyane
- 1 makhasi a bay
- Halofo ea teaspoon ea coriander
- 2 cloves ea konofolo
- Kopi ea metsi ea 5
E etsoa joang?
- Khaola lisebelisoa ebe u li kenya ka pitseng e kholo.
- Eketsa metsi 'me u e lumelle hore e phehe.
- Ka mor'a ho belisa nakoana, koala halofo ea sekoahelo se bulehileng 'me u fokotse mocheso.
- Pheha metsotso e ka bang 30 ho fihlela meroho e le bonolo.
- Haeba o lakatsa, o ka e fetisa ka blender.
- Sebeletsa ka makhasi a bay.
4) Recipe e 'ngoe e Kopantsoeng ea Sopho ea Meroho
thepa
- Khábeche
- eiee
- tamati
- Pepere ea fatše
- Lioli tse nang le lero
- Khasi ea Bay
- Pepere e ntšo
- letsoai
E etsoa joang?
- Khaola eiee pele.
- Kenya meroho 'me u phehe ka metsi.
- Kenya pepere le letsoai.
- Tlosa mochesong ha meroho e le bonolo.
- U ka e beha ka blender haeba u batla.
- Sebeletsa sopho e chesang.
5) Sopho e entsoeng ka Creamy Mixed Meroho
thepa
- Likopi tse 2 (linaoa, cauliflower, lihoete, lierekisi)
- 1 onion e kholo
- 5 cloves ea konofolo
- 2 tablespoons ea oli
- Likhalase tse 2 le halofo tsa lebese (sebelisa lebese la skim)
- letsoai
- Pepere e ntšo
- metsi ha ho hlokahala
- 2 tablespoons grated chisi ho khabisa
E etsoa joang?
- Chesa oli ka pane.
- Kenya konofolo le eiee, Fry ho fihlela li fetoha pinki.
- Eketsa meroho le Fry bakeng sa metsotso e ka bang 3 ho feta.
- Kenya lebese 'me u tlise motsoako ho pheha.
- Fokotsa setofo. Bula sekwahelo sa pitsa ebe o pheha meroho ho fihlela e le bonolo.
- Etsa hore motsoako o pholile. Kopanya ka blender ho fihlela o fumana motsoako o boreleli.
- U ka eketsa metsi haeba u batla ho e hlapolla. Khabisa ka chisi e grated mme u sebeletse ho chesa.
6) Sopho ea Meroho e Senyehileng
thepa
- 2 onion
- Litapole tse 2
- 1 rantipole
- 1 zucchini
- celery
- 15 linaoa tse tala
- 2 tablespoons ea oli ea mohloaare
- 2 tablespoons ea phofo
- 1 teaspoon letsoai
- 6 likhalase tsa metsi kapa moro
E etsoa joang?
- Khaola onion.
- Hlatsoa, hloekisa 'me u khaole meroho e meng hantle.
- Kenya oli ka pan 'me ue chese.
- Kenya eiee le meroho e meng. Hlohlelletsa Fry ka metsotso e 5.
- Kenya phofo 'me u kopanye. Eketsa letsoai le metsi.
- Pheha hora ea 1 ka mocheso o tlaase. E tšela ka blender.
- U ka e sebeletsa ka bohobe bo halikiloeng.
7) Sopho e tlaase ea Mafura a Meroho
thepa
- ½ senoelo sa lihoete tse khaotsoeng
- 2 linoelo khabeloa chopped pelepele
- 1 senoelo se khabeloa chopped eiee
- 1 senoelo sa zucchini se khethiloeng
- pinch ea sinamone
- Letsoai le pepere
- 6 khalase ea metsi
- 2 tablespoons ea tranelate e tlaase ea mafura
- Halofo ea khalase ea lebese le mafura a tlaase
- Halofo ea teaspoon ea poone
E etsoa joang?
- Pheha meroho eohle ho fihlela metsi ao u a kentseng a fokotsehile ka halofo.
- Eketsa letsoai le pepere e kopantsoeng le poone le lebese le nang le mafura a fokolang.
- Ha sopho e teteaneng, tima setofo.
- E fumane ka likotlolo.
- Hlohlelletsa tranelate 'me u sebeletse ho chesa.
8) Sopho ea meroho e nang le protheine e phahameng
thepa
- 1 rantipole
- halofo ea turnip
- halofo ea onion
- 2 khalase ea metsi
- Halofo ea senoelo sa lensisi
- 1 makhasi a bay
- halofo ea teaspoon ea oli
- letsoai
E etsoa joang?
- Kenya oli ea mohloaare ka pane 'me u hate onion ho fihlela e fetoha pinki.
- Kopanya turnip e khaotsoeng hantle, rantipole le bay leaf 'me u phehe ho fihlela meroho e le bonolo.
- Kenya metsi 'me u phehe motsoako ka metsotso e seng mekae.
- Hlohlelletsa lensisi 'me u phehele metsotso e 30 kapa ho fihlela lentile le le bonolo.
- U ka e fetisa ka blender mme u khabise ka lisebelisoa tse fapaneng haeba u lakatsa.
- Sebeletsa ho chesa.
9) Sopho ea Cauliflower
thepa
- eiee
- oli ea mohloaare
- konofolo
- litapole
- kholifolaoa
- tranelate e hloekileng
- Moro oa kana
E etsoa joang?
- Beha konofolo le onion ka oli.
- Ebe u eketsa litapole le cauliflower.
- Kenya metsi 'me ue phehe.
- Kenya tranelate e hloekileng 'me u phehele nakoana.
- Sopho ea hau e se e loketse ho sebeletsa.
10) Sopho e monate ea Spinach
thepa
- eiee
- botoro
- konofolo
- Spinach
- Moro oa kana
- tranelate e hlakileng
- Lero la lemone
E etsoa joang?
- Fry onion le konofolo ka botoro.
- Ka mor'a moo, beha moro oa khoho 'me ue tlise ho pheha.
- sepinichi Eketsa 'me u kopanye.
- Kopanya sopho ka blender. Kenya pepere le letsoai.
- Hlatsoa hape 'me u kenye lero la lemone.
- Pele u sebeletsa sopho, eketsa tranelate 'me u kopanye hantle.
11) Sopho e tala ea litapole
thepa
- 1 senoelo sa broccoli
- halofo ya sepinichi
- 2 litapole tse mahareng
- 1 eiee e mahareng
- 1 + 1/4 lilithara tsa metsi a chesang
- Khaba ea oli ea mohloaare
- Letsoai, pepere
E etsoa joang?
- Nka onion e khaotsoeng hamonate, sepinichi le broccoli ka pitseng ea sopho. Kenya oli ea mohloaare 'me u hate ka mocheso o tlaase.
- Eketsa letsoai le pepere.
- Eketsa metsi 'me ue phehe ka mocheso o tlaase bakeng sa metsotso ea 10-15 le sekoahelo sa pitsa se koetsoe halofo.
- Kenya litapole tse khaotsoeng ka mahoashe ebe u pheha metsotso e meng e 10-15.
- Kopanya le ho sebeletsa ho chesa.
12) Sopho ea Celery
thepa
- Likotoana tse 1 tsa celery
- 1 onion
- khaba ea phofo
- 1 lehe yolk
- Lero la halofo ea lemone
- Litapole tsa 3 tsa oli
- Litara e le 1 ea metsi
- Letsoai, pepere
E etsoa joang?
- Fry liiee tse khethiloeng ka oli ka pane.
- Eketsa grated celery ho onion 'me u phehe hammoho ho fihlela e le bonolo.
- Kenya phofo ho celery e phehiloeng 'me u phehele metsotso e seng mekae hape.
- Ka mor'a ts'ebetso ena, eketsa metsi 'me u phehele metsotso e 15-20.
- Ho noa sopho, hlakola lero la lemone le yolk ea lehe ka sekotlolo se arohaneng.
- Kenya lero la sopho ho motsoako oa lemone le lehe mme u kopanye. Kenya motsoako ona ho sopho ebe o kopanya.
- Ka mor'a metsotso e seng mekae e phehile, tlosa sopho setofong.
13) Sopho ea Pea
thepa
- 1,5-2 likopi tsa lierekisi
- 1 onion
- Tapole e le 'ngoe e mahareng
- Likopi tse 5 tsa metsi kapa moro
- 3 tablespoons ea oli ea mohloaare
- 1 teaspoon ea letsoai le pepere
E etsoa joang?
- Hlakola litapole le eiee 'me u li khaole ka li-cubes.
- Kenya oli le onion ka pane ebe u li halika, u hlohlelletsa, ho fihlela li fetoha pinki.
- Eketsa litapole ho eiee e halikiloeng 'me u phehe hanyenyane ka tsela ena.
- Ka mor'a hore litapole li phehe hanyenyane, eketsa lierekisi 'me u phehele nako e teletsana.
- Kenya likopi tse 5 tsa moro kapa metsi ka pitseng ebe u eketsa letsoai.
- Ka mor'a ho pheha, pheha ka metsotso e ka bang 10-15.
- Ka mor'a ho pheha le ho tima setofo, fafatsa pepere e ntšo 'me ue fetise ka blender.
- Ka mor'a ho lokisa ho tsitsa ha sopho ka metsi a belang, u ka khetha ho eketsa tranelate.
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