Ho na le lijo tse ngata tsa sopho e ngata. Li na le mebala e fapaneng le mekhoa e sa tšoaneng. Sopho e ka pheha ka bobeli nama ea meroho. Ka eona u ka eketsa: linaoa, meroho, bakeng sa tatso - eiee, shallots kapa liek, mefuta e fapaneng ea linoko, litlama, le qetellong ea ho pheha - oli, meroho kapa esita le chisi. 'Me sena sohle se fapaneng u ka se kopanya ka bohlale, ho theha bokhoni ba hau bo ikhethang ba bonono ba litsebi.
Hape ho u fa menyetla e metle ea ho etsa sopho ea linaha tse ling:
bakeng sa sopho ea Mataliana o tla hloka meroho e mengata, joalo ka fennel le litamati;
bakeng sa sopho ea Fora, reka shallots le li-condiments tse kang "herbs of Provence";
Ho tla hlokahala lisepe le mochine oa coriander bakeng sa sopho ea Latin America. Linaheng tsa Mediterranean, sopho ea sopho e atisa ho tšoana. Sena se bakoa ke boemo ba leholimo bo tšoanang le limela tse tšoanang.
Sopho ea khale ea khōhō
- 1 khoho
- 1 bets ea parsley e ncha
- Phomolo
- 1 parsnip e hloekisitsoeng
- 1Connection ea celery e ncha
- lihlooho tse 4 tsa eiee, khaola likarolo tse 4
- Letsoai la kosher le pepere ea mobu o motšo ho latsoa
- letsoai leoatleng ho latsoa
- 4 lihoete li qhibililoe, li khaola ka halofo ka lihlooho tse khaotsoeng.
E le hore u leke litsela tsa ho pheha sopho e entsoeng ka monate, u lokela ho tseba recipe ea ho itokisa.
1. Beha khoho ka pan 'me ue tlatse ka metsi e le hore metsi a e pate. Eketsa parsley, turnip, parsnip, celery le eiee. Nako le letsoai la kosher, letsoai leoatleng le pepere, tlisa ho pheha.
2. Pheha sopho ntle le ho koala sekwahelo ka metsotso e 40, tlosa sekoti metsotso e meng le e meng e 5-10.
3. Eketsa lihoete, hammoho le pepere ho latsoa le pheha sopho ka lihora tse ka bang 2.
4. Ha sopho e fumana tatso e lakatsehang, tlosa lintho tsohle tsa eona tse tiileng ka sieve. Ebe o lumella moro hore o pholile e le hore mafura 'ohle a bokelle holim' a pan. Tlosa mafura. Khutsa hape moro. Ka eona u ka eketsa likotoana tsa likhoho, meroho. Hape bakeng sa botle, u ka khaola likarolo tse likete tsa lihoete, u eketsa pasta kapa raese ho moro. Pele o sebeletsa, eketsa liiee tse tala ho sopho.
1 e sebetsang: 120 kcal, mafura - 1.2 g, ea tsona a tletseng - 0.25 g, lik'habohaedreite -14.4 g, liprotheine - 9.6 g, fiber - 0 g, sodium - 686 mg.
Sopho ea lentile le litlama
- lihlooho tse 2 tsa eiee,
-2 lihoete li peeled le ho khethoa
Lihlooho tse 2 tsa fennel li qhibililoe
-1 tbsp. l. konofolo e khethiloeng
- li-flakes tse 1
- bofubelu bo bofubelu bo bofubelu
- 1 tsp. caraway dipeo
- 1 tsp. sinamone
- 2 tbsp. lentile tse tala, hlatsoa hantle
- 8 tbsp. meroho moro
-2 makhasi a bay
-5 tsp. lero la lero la lemone
- motsoalle
-1 sehlopha sa swiss chard e hlatsoitse le ho etsoa likotoana
- 1 tbsp. pistachios e tala
- parsley
- 1 tbsp. l. ea metsi
A tebileng saucepan, mocheso 2 tbsp. l. oli ea mohloaare, eketsa e onion, nako le letsoai le monate ho fihlela eiee e le khauta. Eketsa lihoete, fennel, konofolo le chili, fry bakeng sa metsotsoana e meng e 30. Kenya komine, sinamone, cloves, lentile, nako le letsoai le fry ho fihlela e etsoa. Tšela pane 1/2 st. meroho moro le Fry ho fihlela hoo e ka bang ka ho feletseng e mouoane.
2. Eketsa moro o setseng le likhahla tse peli tsa bay. Fokotsa mocheso, koahela le pheha ho fihlela meroho e le bonolo, 'me lentile ha e phehe (hoo e ka bang metsotso e 30). Ka mor'a moo, eketsa 2 tsp. lero la lero la lemone, mahe a linotši le lihlopha.
3. Etsa sauce ea pesto: ka blender, e senya pistachios, eketsa parsley, 3 tsp. lero la lemone le metsi, kopanya ka botlalo. Fafatsa 1 tbsp. l. oli ea mohloaare le whisk ho fihlela e boreleli, hoo e ka bang metsotso e 2. Haeba ho hlokahala, pesto e ka senyeha hanyane ka hanyane ka metsi a chesang kapa moro.
4. Tšela sopho holim'a lipoleiti, ka ho hong le ho hong eketsa khaba ea pesto.
1 ho sebeletsa: 353 kcal, mafura - 14 g, a tletseng - 1,6 g, lik'habohaedreite - 45 g, liprotheine - 15 g, fiber - 13 g, sodium - 378 mg.