Ho molemo ho pheha puree ea langa le le lecha ka zucchini le squash ho fihlela lehlabula kapa hoetla, ha meroho e hola mobung o butsoitseng mme e butsoitse letsatsi. Tatso ea sopho ena e tla khotsofatsoa, 'mala o khanyang, ho tenyetseha ho joalo. Lero lena le loketse lino le limatla tsa manonyeletso. Ka kakaretso, haeba u nka qeto ea ho latela setšoantšo mme u lahleheloe ke liponto tse 'maloa, risepe ke ea hau. Sopho ho latela risepe ena e ka lokisoa ka poso, hape e loketse lijo tsa meroho.
Sopho ea Tomato bakeng sa Bahlokomeli ba WeightTšobotsi e ikhethang ea mokhoa ona oa ho pheha ke hore sopho e lokiselitsoe ntle le metsi mme ntle le moro, ke lero la meroho feela, le nts'itsoeng litholoaneng nakong ea ho pheha.
- Nako ea ho pheha: 1 hora
- Sebeletso Ho E Mong le e Mong: 8
Lisebelisoa tsa Sopho ea Tomoso
- 1 kg ea tamati e butsoitseng;
- 500 g ea zucchini;
- 500 g squash;
- Li-onion tse 100 g;
- Li-4 tsa lierekisi;
- 3 tbsp lihoete tse omisitsoeng;
- 30 di ml ea oli ea mohloaare;
- paprika, letsoai.
Mokhoa oa ho pheha sopho ea tamati bakeng sa ho theola boima ba 'mele
Tšela oli ea mohloaare ka pitseng ea sopho e nang le mabota a teteaneng le a maholo. Ebola eiee ho tloha likhoele, khaba hantle. Li-clove tsa Garlic li feta mochining oa konofolo.
Taba ea pele beha onion e khabeloang ka oli e belang, 'me, ka mor'a metsotsoana e seng mekae, eketsa konofolo.
Tšela onion ka oli ea preheated, ebe ke konofoloRe tšela meroho ka mocheso o tlase ho fihlela onion e bonolo. Ha u e feta, sejana se phetseng hantle le se setle se fetoha.
Hlohlelletsa meroho ka mocheso o tlase ho fihlela eiee e le bonoloZucchini le squash li hloekisitsoe ho tloha ebola. Tlosa karolo e bonolo ea meroho ka khaba - mokotla oa peo o nang le peo. Grate nama e teteaneng ka grater ea meroho e kopaneng.
Lahlela zucchini le squash ka pane, koahele le ho sesa metsotso e 30 ka lebaka la mocheso o tlase. Ka tsela, sejana se ka lokisoa feela ho tloha zucchini kapa feela ho squash, hobane tatso ea meroho ena e tšoana hantle.
Zucchini e halikiloeng le squash li eketsa panKa pane e arohaneng kapa sopho e pharalletseng, tlohella litamati li tlohele - khaola tamati hantle, e behe ka pane, u koale sekwahelo.
Re tšela metsotso e 20-25 ka holim'a mocheso o lekaneng, ebe re e beha ka lehare, re tšela nama ka khaba, feela ke peele le peo tse tla sala li siling.
Tšela tamati ka pane e arohanengTšela puree ea langa le le lej ka pane e nang le zucchini le squash, tšela likhaba tse 3 tsa lihoete tse omisitsoeng, koala pan hape ebe u pheha tsohle hammoho ka metsotso e 15.
Re hlakola tamati ka sise, eketsa merogo e setsengMetsotso e 5 pele sopho ea tamati e se e loketse, tšela letsoai la tafole ho latsoa, pepere e tsoekere le litapole tse 1-2 tsa tsoekere e halikiloeng ho lekanya tatso.
Stew meroho bakeng sa metsotso e 15, eketsa letsoai le li-seasonings qetellongMeroho e se e loketse e fetisetsoa mochineng oa lijo, ebe e fetoha sopho kapa e khaoletsoe ka pane ka pane le mohatla o tlotsitsoeng.
Re sebelisa blender kapa se kotulang, re fetolela meroho e halikiloengPele ke sebeletsa, ke u eletsa hore u noke puree ea langa le le lej ka yoghur e sa koaheloang kapa tranelate e bolila e nang le mafura a tlase. Ho thabela takatso ea lijo! Etsa sopho e bobebe, e fokolang ea khalori ea langa le le lej ka thabo.
Sopho ea lero le nang le khalori e tlase e se e loketse!Ha ke ntse ke tsoela pele ka taba ea ho theola boima ba 'mele, ke batla ho hlokomela hore le lijo tse nang le likhalori tse tlase li ka kenngoa ka mahlakoreng, hobane taba ha e maemong feela, empa le ka bongata. Motho e moholo o hloka ligrama tse 250 tsa lijo ka nako - sopho e ngata e tla lekana mokotleng o moholo oa tee.
