'Maraka oa hoetla oa sehoai o phatloha ka maphutshe le mofuta o mong le o mong oa squash. Sekoti sa Butternut , kapa tlhahiso ea mini, nate ea linotsi, e monate ebile e bonolo. Joaloka ka meroho e mengata, ho chesa ho hlahisa tatso e tebileng mme ho eketsa monate oa tlhaho. 'Me ka lebaka la tsoekere e phahameng ea squash, e kopane ka mokhoa o phethahetseng ka moriana oa sponge joaloka za'atar le lintlha tse ngata tsa lefatše tsa sauce ea tahini .
Li-chickpea ke mohloli o moholo oa liprotheine bakeng sa sejana sena sa meroho 'me ho li besetsa ho ba fa chefo ea metsi mme ho eketsa thahasello ea setlolo sa squash e phehiloeng. Serusu ea taini e tloaelehileng e monate ho sebetsa le sejana sena empa phetolelo ena ea Gigur yogar yogurt e ntle haholo mme e etsa hore e be le mokhoa o motle oa ho apara lesea la spinach tse kenang lihlahisoa tse ncha ho sejana se sa lomosoang. U ka boela ua sebeletsa li-squash tsa butternut le li-chickpeas tse halikiloeng holim'a bethe ea raese e le tse ling tse ngata tse kenang limela.
Seo U tla se Hloka
- 1 mini squash butha, e tsejoang hape e le squash (u ka sebelisa halofo ea e kholo)
- 2 tablespoons oli ea mohloaare, arotsoe
- Likotoana tse 1 tsa likotlolo (li-canned li ntle), li hlatsoitsoe ebile li tšolotsoe
- 1/4 senoelo sa Greek yogurt tahini sauce (recipe e latelang)
- 1 teaspoon za'atar ea nakoana
- Letsoai ho latsoa
- Bakeng sa Sauce ea Yogurt ea Tahini ea Yogurt:
- 1 clove garlic, peeled
- 3 tablespoons sesame phala
- 1/4 senoelo sa Segerike sa yogurt
- 2 tablespoons lero la lemone
- 3 tablespoons metsi
- Letsoai le pepere e ntšo ho latsoa
Kamoo U ka e Etsang
E-ba le mocheso o chesang oane ho likhato tse 400.
Arola squash ka halofo ka bolelele 'me a ntše peo. Hlakola ka khaba e le 'ngoe ea oli ea mohloaare, e behe pampiring e koahetsoeng ka pampiri e entsoeng ka letlalo le ho chesa ka metsotso e 45 kapa ho fihlela squash e le bonolo.
Tlosa li-chickpeas le sopho e setseng ea oli ea mohloaare. Ha squash e phehile metsotso e 25, kenyelletsa li-chickpe bakeng sa pampiri ea ho baka bakeng sa metsotso e 20 e setseng.
Etsa sauce ea tahini ka ho eketsa clove ea garlic, phala ea sesame, yogurt ea Greece, lero la lero la metsi le metsi ho e fetisang lijo tse nyane. Puree ho fihlela e boreleli le nako le letsoai le pepere e ntšo ho latsoa. Haeba o rata ho apara e nyenyane, o tsoele pele ho eketsa metsi, teaspoon e 1 ka nako, ho fihlela u e-na le ts'ebetso e tsitsitseng.
Hlokomela hore o ka boloka sauce ea tahini e felile ka nkho e koahetsoeng ka sehatsetsing ka matsatsi a ka bang 4 empa e tla senya ha e eme. E le hore o tšesaane, eketsa metsi a seng makae le lero la lemone, ebe u hlahloba hore na o natefetse joang hape ho e fumana moo ue batlang.
Sebeletsa halofo e 'ngoe le e' ngoe ea squash e halikiloeng e nang le halofo ea linonyana. Fafatsa le za'atar mme u tšollele ka har'a sauce ea yogic yogurt. Sebeletsa holim'a bethe ea lesea kapa sa raese e phehiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 688 |
| Total Fat | 32 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 16 g |
| Cholesterol | 6 mg |
| Sodium | 1,139 mg |
| Li-carbohydrate | 81 g |
| Fiber Fiber | 14 g |
| Liprotheine | 27 g |