John Myers
Lijo:
- 1 onion e khubelu
- 200 g, lihoete
- 1 tbsp oli e halikiloeng
- 75g lilense tse khubelu
- 2 tbsp phofo ea curry e bonolo
- 400 ml ea moro oa meroho
- 400 ml ea lero la tamati
- letsoai
- 50 g linate tsa cashew
- 0.5 botala ba coriander
Peel onion 'me u khaole hantle. Hlatsoa, ebola 'me u khaole lihoete hantle. Beha onion ka oli ka sekotlolo. Eketsa lihoete, lentile le curry, 'me u phehe metsotso e 2 ho isa ho e 3. Tšela moro le lero la tamati, tlisa ntho e 'ngoe le e' ngoe ho pheha 'me u bosose ka sekwahelo holim'a mocheso o mofuthu ka metsotso e ka bang 20.
Ho sa le joalo, khaola linate tsa cashew ebe u li chesa hanyenyane ka pane e se nang mafura. Ntša 'me u tlohele ho fola. Hlatsoa coriander, sisinya e omme, khaola makhasi 'me u khaole ka thata, kopanya le linate tsa cashew.
Ka mor'a ho pheha, tlosa pitsa mocheso, hloekisa sopho ka letsoho la letsoho, 'me u tšollele letsoai. Lokisetsa sopho ea dal ka likotlolo 'me u fafatse ka cashew le coriander topping.
Maemo a phepo e nepahetseng (ho sebeletsa):
450 kcal, 18 g protheine, 22 g mafura, 39 g lik'habohaedreite, 12 g fiber, 127 mg calcium, 35 mg purine
E khothalletsoa bakeng sa:
- botenya
- li-acne
- ramatiki
- khatello e phahameng ea mali
- lefu la tsoekere
- Diverticulosis (hlatsoa metsoako ea topping ka sopho kapa u e silanye)
- e hlaseloa haholo
- ho se lekane ha pelo
- Lefu la metabolic syndrome
- rheumatism
- psoriasis
- sethoathoa (so-tho) /reflux
