LENTIL CASSEROLE LE CHISI - - LIHLAHISOA TSA LIJO LE LINTHO TSA MOTHEO

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Lihlahisoa:

lensisi - 1 tbsp .;
lihoete - 2 likhomphutha .;
tamati tse nyane tse khotliloeng - li-pcs tse 5 .;
turnip e le 'ngoe ea onion;
clove ea konofolo;
chisi ea cheddar - 100 g;
metsi a batang - 1 tbsp .;
pinch ea letsoai la leoatleng.

Ho pheha:

Hlatsoa lensisi ka botlalo. Ebe u tšela metsi a hloekileng.
Senya konofolo, chop ea onion hantle. Kenya lenti.
Ebola tamati, e khaole ka li-cubes, e behiloeng ho lens. Tšela tsohle tse etsahetseng ka sejaneng se loketseng sa ho baka se nang le sekwahelo. Haeba ho se na sekhahla, sebelisa foil. Tšela ka ontong e kentsoeng pele ho likhato tse makholo a mabeli bakeng sa metsotso e 30 - 40.
Roala lihoete hantle. Tlosa casserole ka ontong, eketsa lihoete, kopanya, sekoahelo, u bake metsotso e meng e 15.
Tlosa casserole hape, e fafatse ka holimo ka chisi e halikiloeng ea cheddar, ntle le sekoaelo, hape e tšoare ka ontong ho fihlela mofuta oa khauta e koahetsoeng.

Casserole e joalo ke sejana se ikemetseng, se tlameha ho tšeloa ntle le tlatsetso. E fetoha litšebeletso tse 'ne. Mong le e mong oa 8.5 g ea protheine, 3 g ea mafura, 18 g ea lik'habohaedreite, 115 kcal

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