Bean e Ntle le Litapole Tse Monate Chili Recipe (Likokoana-hloko, Li-Gluten)

Lijo tsa meroho li ka bonoa e le tse sa rateheng ho ba bang, empa recipe ena e monate haholo, batho ba bangata ba ke ke ba elelloa! Litapole le lihoete lia bapana ka mokhoa o phethahetseng le spiciness ea monate e ncha ea monate. Kaha li na le ligrama tse fetang 20 tsa protheine ka nako eo, ena ke mohloli o motle oa liprotheine ho mang kapa mang: limela, lihlopha le bana!

Lisebelisoa tsohle tsa risepe ena li na le limela tsa meroho le vegan, 'me, haeba u sebelisa metsi (ho e-na le moro oa meroho), ha e na le gluten. Lihlahisoa tse ling tsa limela tse rekisoang ke li-gluten 'me tse ling ha li joalo. Bala lengolo lena, haeba u belaella kapa, iketsetsa moriana oa hau.

Seo U tla se Hloka

• 2 cloves konofolo, minced
• 1 eiee e nyane, e entsoe
• Litapole tse peli tse nyenyane, tse phunyeletsoeng le tse khethiloeng
• 2 lihoete tse bohareng, tse teteaneng
• 1/2 khubelu e tšebelitsoeng, e khethiloeng (khetho)
• 2 tbsp oli ea mohloaare
• 1 15 ha ho na le linaoa tse ntšo (kapa likopi tse ka tlaasana ho tse peli, haeba u li pheha tse ncha)
• 1 15 ounce e ka hlahisa tomate kapa tomate mongobo
• 1/2 senoelo metsi kapa meroho (etsa bonnete ba hore moro oa hau o na le gluten ha ho hlokahala)
• 1 tbsp lero la phofo
• 1 tsp komine
• 1/2 tsp cayenne (kapa ho latsoa)
• 1/2 tsp phofo ea konofolo
• 1/2 tsp letsoai
• 1/4 tsp pepere e ntšo

Kamoo U ka e Etsang

1. Sautee eiee le konofolo oli ea mohloaare ka metsotso e le 'ngoe kapa tse peli, ebe u kenya litapole, lihoete le pepere ho fihlela liiee li le bonolo, metsotso e 5 ho ea ho e 6.
2. Fokotsa mocheso ho fihlela o le bohareng le ho eketsa lisebelisoa tsohle tse setseng, tse hlohlelletsang ho kopanya hantle.
3. Lumella lero la hao hore le omelle, le koahetsoe ka nakoana le ho susumetsa ka linako tse ling ho feta mocheso o tlaase, ho fihlela metsotso e ka bang 20 ho ea ho e 25, ho fihlela litlolo li kopantsoe 'me litapole, lihoete le pelepele li bonolo.

E etsa liketsoana tse 5 ho isa ho tse 6 tsa sopho e entsoeng ka letsoai.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	384
Total Fat	6 g
Fat Satated	1 g
Fat Unsaturated	4 g
Cholesterol	0 mg
Sodium	341 mg
Li-carbohydrate	67 g
Fiber Fiber	18 g
Liprotheine	19 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.)