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Lihlahisoa:
- onion e tšoeu - 1 turnip;
- stelery ea celery - 2 likhomphutha .;
- litapole - 2 likhomphutha .;
- zucchini e nyane - likhomphutha tse 2 .;
- broccoli - hlooho ea 1 ea hop;
- lierekisi tse tala (tse halikiloeng kapa tse halikiloeng) - 100 g;
- metsi - 1.5 l;
- lekhasi le ommeng le omisitsoeng;
- spinach e ncha - 200 g;
- letsoai la leoatleng le pepere e ntšo ho latsoa.
Ho pheha:
- Kenya onion e tšoeu e lohiloeng le celery e khabisitsoeng ka oli. Tšela ka pane ka metsi.
- Tšela litapole ka li-cubes, lierekisi tse tala, linoko le makhasi a bay.
- Tlisetsa metsi ho pheha ebe u pheha ho fihlela litapole li pheha.
- Kenya zucchini ka li-cubes, tse hlophisitsoeng ka broccoli, basil le pepere.
- Kenya spinach e khabetsoeng hantle ho sopho ha broccoli e le bonolo.
- Fetolela sopho kaofela hore e be sirapo e boreleli ka lebelo le tlase. Futhumala hape ho fihlela o belisa. Tsohle di lokile!
Sopho ena e monate haholo ka bohobe bo nang le tsoekere bo bongata. Ho tsoa ho lihlahisoa tse lenaneng, ho fumanoe litšebeletso tse 8. Ka 100 g: khalori ea 120 kcal, BZhU ka ho fapana 5.5 g, 0,8 g, 24 g.
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