Hangata re utloa litletlebo tsa hore na ho thata hakae ho latela lijo tse nang le nama e tlase haholo. Leha ho le joalo, ke e 'ngoe ea tse bonolo. Kenya feela meroho e mengata le lik'habohaedreite tse ling - sejana se se se loketse. Ee, rea tseba hore tsena ke tsa motheo. Joale a re nke mohlala.
Kajeno re tla latela mohlala ona o bonolo ebe re pheha sejo se monate sa meroho ka motsoako o khanyang oa meroho e fapaneng. Ntle le moo, o ka ja hantle le hantle, ntle le ho sebelisa matla a mangata ho pheha.
Ntho e ntle ka sejana sena ke hore u ka khetha mefuta ea meroho ho tatso ea hau mme, ka hona, fumana risepe e ncha ka botlalo e nang le dikahare tsa carbohydrate tse tlase ho latela selemo. Re sebelisa likhetho tsa leqhoa. Monyetla ke hore o ka khona ho bala karolo hantle mme o se ke oa sebelisa e meng.
Lisebelisoa tsa kichineng
- sekala sa kichineng sa profeshenale;
- sekotlolo;
- pan
- boto ea ho itšeha;
- thipa ea kichineng.
Lithako
Lisebelisoa tsa risepe
- Ligrama tse 300 tsa kholifulawa;
- Ligrama tse 100 tsa linaoa tse tala;
- Ligrama tse 200 tsa broccoli;
- Ligrama tse 200 tsa spinach;
- Zucchini tse 1;
- 2 li-clove tsa konofolo;
- Lieie tse 2;
- 200 ml ea lebese la kokonate;
- Ligrama tse 200 tsa chisi e putsoa;
- 500 ml ea meroho ea limela;
- 1 tsp nutmeg;
- 1 tsp pepere ea cayenne;
- letsoai le pepere ho latsoa.
Lithako tse ka har'a risepe ena ke tsa servings tse 4. Ho tla nka metsotso e 10 ho itokisa. Nako ea ho pheha e ka ba metsotso e 20.
Ho pheha
1.
Pele, pheha meroho e fapaneng. Haeba u sebelisa bocha, khaola tsohle likotoana ka boholo bo lekaneng. Mohlala, khaola zucchini ka li-cubes, 'me u arole kholifulawa ka li-inflorescences.
2.
Khaola onion le konofolo hantle.
3.
Nka pan e mahareng ebe u futhumatsa setofo sa meroho. Joale eketsa meroho eohle ntle le sepinichi. Ela hloko linako tse fapaneng tsa ho pheha.
Meroho ha ea lokela ho koaheloa ka moro! Koahela le ho sesa.
4.
Ha meroho e phehiloe, e ntše ka pane 'me u behelle ka thōko. Ka sopho e 'ngoe e nyane, fafatsa lieie le konofolo ho fihlela li fetoha. Qetellong, tlatsa ka moro oa meroho.
5.
Kenya lebese la kokonate le sepinche ho moro. Pheha hammoho bakeng sa metsotso e ka bang 3-4.
6.
Senya chisi e putsoa ebe u eketsa pan. Pheha ho fihlela chisi e qhibilihile ka botlalo.
7.
Pheha metsotso e meng e 3-5 le sehla ka letsoai, pepere ea fatše, nutmeg le pepere ea cayenne.
8.
Tšela sejana ka poleiti ebe u se sebeletsa. Ho thabela takatso ea lijo!
