Sopho e entsoeng ka nkho ke tharollo e sebetsang ha u hloka lijo tsa motšehare tse potlakileng kapa ha u sa batle ho pheha. Re fana ka litlolo tse tharo tse bonolo, tse monate bakeng sa sopho ka nkho eo u ka e lokisetsang habonolo letsatsi pele 'me u hloka feela ho tsosolosa letsatsi le hlahlamang.
Sopho ka khalase: zucchini e potlakileng le sopho ea litapole
Haeba u batla ho ja ntho e futhumetseng nakong ea khefu ea lijo tsa motšehare, sebelisa sopho ka khalase. Lokisetsa sopho letsatsi pele 'me ue boloke ka har'a nkho ea mason e tiisitsoeng. Sohle seo u lokelang ho se etsa ke ho futhumatsa sejana ka microwave kapa setofong 'me u ja lijo tse lokiselitsoeng, tse futhumetseng. Ka mohlala, leka recipe bakeng sa sopho e monate ea tranelate ea zucchini:
- Lisebelisoa tsa li-servings tse peli: li-courgettes tse 2, 2 g ea litapole (floury), 200 ml ea meroho ea meroho, 500 onion, 1 clove ea konofolo, 1 g crème fraîche, 50 tbsp oli, letsoai, pepere, litlama ha ho hlokahala.
- Ho lokisetsa: Pele lokisetsa meroho. Ebola 'me u khaole litapole, zucchini, onion le konofolo ka li-cubes tse nyane. Ha u ntse u khaola metsoako e nyenyane, ba tla pheha kapele.
- Chesa khaba ea oli ka sekotlolo se sephara. Kenya meroho 'me u phehe ka metsotso e ka bang mehlano. Tšela ka halofo ea litara ea moro oa meroho.
- Koahela pitsa ka sekwahelo. Lumella sopho e pholile ka mocheso o tlaase ka metsotso e ka bang 15. Nako e nepahetseng ea ho pheha e itšetlehile ka hore na u khaola meroho e kholo kapa e nyane hakae.
- Eketsa sopho ka letsoai le pepere. Haeba u rata, eketsa litlama tse kang parsley kapa chives.
- Hlatsoa sopho ea hau ka blender ea letsoho kapa ka mochini o kopanyang.
- Tlatsa sopho e phethiloeng ea zucchini ka har'a linkho tse peli tse tiisitsoeng tsa mason. Ho etsa hore sopho e latsoehe haholo, eketsa khaba ea crème fraîche likhalaseng tse ling. Khabisa sopho ka makhasi a seng makae a parsley kapa chives e khethiloeng.
Broccoli le sopho ea chisi e nang le walnuts ka khalase
U ka boela ua pheha sopho ea broccoli le chisi habonolo pele u e isa mosebetsing, sekolong kapa univesithing ha e se e pholile ka nkhong e bolokang.
- Metsoako bakeng sa litšebeletso tse peli: 2 g broccoli, 250 g celeriac, 150 ml ea meroho, 250 onion, 1 clove ea konofolo, 1 g chisi ea tranelate, 100 g ea parmesan e halikiloeng, oli, walnuts e seng kae, letsoai le pepere.
- Boitokiso: Khaola broccoli likotoana tse lekanang le ho loma. Hlakola celery, onion le konofolo ebe u khaola likotoana tse nyane. Khaola li-walnuts.
- Beha onion, garlic, celery le broccoli ka sekotlolo se nang le oli e nyenyane ka metsotso e mehlano.
- Ebe u eketsa moro oa meroho ho pitsa. Ka bokhutšoanyane pheha sopho. Ebe u li tlohella ka metsotso e leshome ka mocheso o itekanetseng.
- Ebe u eketsa grated parmesan, tranelate chisi le walnuts ho sopho.
- Lumella sopho hore e tsoele pele ho pheha ho fihlela cheese e qhibilihile.
- Eketsa sopho ea broccoli le chisi ka letsoai le pepere.
- Tlatsa sejana se phethiloeng ka har'a linkho tse peli tse tiisitsoeng tsa mason.
Sopho e tsoaka e le mpho: sopho ea kokonate ea lentile ka khalase
Jeme e entsoeng lapeng ke mpho e tsebahalang. Empa sopho e ka boela ea fanoa ka mokhoa o tsotehang e le motsoako o khabisitsoeng oa metsoako ka khalase. Mona ke kamoo e sebetsang kateng: Kenya lisebelisoa tsohle tse omeletseng ka har'a nkho e tiisitsoeng ea mason kapa jeme. Ebe u hatisa risepe e ka tlase 'me u e kopanye le khalase, mohlala e le pendant. Joale moamoheli o hloka feela ho lokisa sejana - se entsoe.
- Lisebelisoa tsa khalase e le 'ngoe (e etsa li-servings tse 4): 200 g lentile tse tala, 1 tsp phofo ea konofolo, 1 tsp phofo ea curry, 200 g lentile e khubelu, 2 tsp stock ea meroho (phofo), 1 tsp phofo ea chili, pinch ea pepere.
- Lisebelisoa tsa ho lokisa: 1 onion e nyane, 400 ml lebese la kokonate, litara e le 1 ea metsi, khaba e le 'ngoe ea oli.
- Go ipaakanya: Khabeloa chop e onion le clove ea konofolo. Tsoela ka bobeli ka khaba ea oli ka sekotlolo.
- Kenya metsi, lebese la kokonate, le motsoako oa sopho ka sekotlolo.
- Pheha sopho ea kokonate ea lentile ka nakoana. Ebe u li tlohella ka mocheso o tlaase ka metsotso e ka bang 20.
- Eketsa sopho ka letsoai ebe u sebeletsa hang-hang.