Sopho e entsoeng ka lentile e ngata Ho fihlile nako ea ho ja sopho, hobane ha ho letho le lekanang le satiates, joaloka sekotlolo sa sopho e chesang e chesang. 'Me haeba re bua ka sopho ea lentile ka sipinake, e boetse e matlafatsa' mele ka tatso e ruileng le mavithamine a mangata. Mefuta e meraro ea lentile (e khubelu, e tala le e mosehla) e sebelisetsoa sopho ea sopho, empa sena hase boemo bo hlokahalang, o ka sebelisa mofuta o mong o fumanehang. Lentile e tumme ka lintho tse phahameng tsa tšepe, liprotheine, folic acid le limatlafatsi tse ling. Ha e le sipinake, ke letšoao la tlaleho bakeng sa liprotheine, esita le ho bapisoa le nama le mahe. Hlokomela bophelo bo botle - ithaopele le baratuoa ba hao phefumoloho ea lintho tsa bohlokoa le letsatsi la phomolo ea ho latsoa lihlahisoa tse theko e tlaase.
Lijo:- Lentils e mosehla 80 g
- Lentile e tala 80 g
- Lentile e khubelu 80 g
- Sipinake e ncha 100 g
- Tala ea eiee 20 g
- Celery e theola 20 g
- Setsi se secha sa dill
- Parsley e ncha e le 1
- Karate 1 pc.
- Lekhapetla le peo ea 7 g
- Motsoako oa Hop-Snel 15 g
- Tsoekere 5 g
- Letsoai 10 g
- Oli e qhibilihisoa ka 50 g
- K'hamme e monate ea 100 g
- Whey 200 ml
- Metsi a 2,5 l
- Mohato oa 1 Ho etsa sopho o tla hloka lentile, oli leha e le efe ea limela (ke sebelisa bohobe), whey, lihoete, celery, meroho, letsoai, tsoekere, metsi le linoko.
- Mohato oa 2 Lentile li hlatsuoa, li tšeloa ka sekotlolo, li tšela metsi 'me li phehiloe holim'a mocheso o mofuthu ho fihlela halofo e loketse metsotso e ka bang 15.
- Mohato oa 3 Khabareng, sebola 'me u khaole lihoete ka likotoana.
- Mohato oa 4 Peel ea celery le ho khaola likotoana.
- Mohato oa 5 Khaola meroho: spinach, parsley, dill le li-eiee tse tala.
- Mohato oa 6 Preheat oli ka phokaneng ea ho cheka, eketsa dipeo tsa mosetareta le sekoahelo. Kamora nakoana o tla phatloha ebe o kokota sekoahelong. Nakong ena, ke habohlokoa ho beha ka thōko poto ea ho chesa le ho emela ho fihlela mosetareta o khaotsa ho phunya. E fa sejana lijo tse monate tsa nutty.
- Mohato oa 7 Joale eketsa lihoete, celery le li-hop-suneli. Fry ho fihlela e le putsoa le khauta.
- Mohato oa 8 Roast celery le lihoete li eketsa pan ho lentils. Ebe o eketsa whey mme o phehe ka mollo o fokolang ka metsotso e ka bang 10.
- Mohato oa 9 Letsoai, eketsa tsoekere ho latsoa, ho leka-lekaneng tatso e bolila ea whey, eketsa meroho le kopanya.
- Mohato oa 10 Koahela 'me u tsitlella metsotso e 5. Sebeletsa ka bolila tranelate le croutons.