SOPHO E HALIKILOENG KA KALAKA LE PEPERE

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Lihlahisoa:

moro oa khoho ea mafura a tlase o se nang letsoai - likopi tse 4;
pepere ea bell e khubelu - li-pcs tse 4 .;
turnip e le 'ngoe ea eiee e tšoeu kapa e khubelu;
clove ea konofolo;
paste ea langa le le lej, ka ho khetheha e se nang mohopolo;
lime - 1 pc .;
oli ea mohloaare - 1 tbsp. l .;
pepere e chesang - 1 pc .;
ho latsoa letsoai la leoatleng le pepere e ntšo ea lefatše.

Ho pheha:

Preheat pan, Fry e khabisitsoeng ka onion le pepere ea belse ka oli ea mohloaare ka likhae. Hang ha meroho e nolofatsa, eketsa konofolo e sithabetseng, likhechana tsa pepere e chesang le peista ea tamati. E behele ka ntle ka nako e ka bang metsotso e leshome, ebe u e khaola ka blender.
A pele ho pheha le e thata ya moroho wa moro, pepese lime, beha meroho puree, tlisa ho ea pheha. Nka sampole, haeba ho hlokahala - eketsa letsoai le pepere. Ke phetho!

O fumana li-servings tse 'ne tsa sopho e bonolo empa e le ea mantlha. E 'ngoe e sebeletsang e na le 110 kcal, 6.5 g ea protheine, 3 g ea mafura, 15 g ea lik'habohaedreite.

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