Artichoke ea Lehlabula la Arotchoke ea Recipe

Ena artichoke risotto e fokotsweng fatše ke sejana se monate sa meroho bakeng sa Easter kapa lijo tse ling tsa selemo. E na le tofu bakeng sa liprotheine tse ngata, 'me e na le li-artichokes tse nang le tatso e eketsehileng ho e-na le chisi kapa tranelate kahoo e na le mafura a fokolang, kapa bonyane e fokotsoe.

Recipe e amohelehang ho The Soy Foods Council

Seo U tla se Hloka

• Tablespoons tse 2 tsa sesame
• 1 tablespoon unsalted botoro (kapa margarine vegan, ho e boloka
• vegan )
• 1 eiee e nyenyane, e khethiloeng
• Likotlolo tse 2 Carnaroli kapa Arborio risotto rice
• ¼ senoelo sa soy lebese
• ¼ senoelo sa lero la apole
• 6 dikopi meroho moro kapa Stock, halefile
• 1 tablespoon botoro kapa vegan margarine
• 2 cloves konofolo, minced
• 8 ounces
• tofu ea silken, cubed
• Li-ounces tse 13 tse phehetsoeng li-artichoke, li qhibililoe
• Pepere ea Cayenne ho latsoa.

Kamoo U ka e Etsang

1. A pompong ea sauce holim'a bohareng-mocheso o phahameng, oli ea mocheso le botoro. Eketsa raese 'me u phehe, o hlohlelletsa khafetsa, ho fihlela raese e qala ho sootho. Kenya halofo ea onion e khethiloeng, lebese la soya le lero la apole. Pheha le ho hlohlelletsa ho fihlela metsi a kenngoa.
2. Kenya moriri o chesang oa meroho, hoo e ka bang 1 senoelo ka nako. (Tšireletso ea 1/4 senoelo sa moro.) Cook ebe u hlohlelletsa kamora 'ngoe le e' ngoe ho fihlela moro o kenngoa. Fokotsa mocheso ho tlase, koahele 'me u phehele metsotso e 20.

1. Ho sa le joalo, ka nyenyane saucepan ka seaplane phahameng mocheso, pheha setseng halofo ea onion ka 1 thispone botoro ho fihlela habobebe sootho. Susumelletsa konofolo mme o phehe hanyane. Eketsa tofu mme u phehele metsotso e seng mekae.
2. Tlosa raese ho tsoa mochesong 'me u tsose ka hare ho senoelo sa 1/4 sekhahla, motsoako oa tofu le lipelo tsa artichoke. Pholletsa. Nako le pepere ea cayenne ho latsoa.

U ka 'na ua U rata

7 risottos e ntle ea meroho

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	327
Total Fat	8 g
Fat Satated	2 g
Fat Unsaturated	3 g
Cholesterol	4 mg
Sodium	569 mg
Li-carbohydrate	53 g
Fiber Fiber	3 g
Liprotheine	10 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)