Ntho e bonolo le e bonolo hakaalo e ka ba e ntle joang? Leha ho le joalo, li-chickpeas tse monate tse monate, tse seng tse monate haholo, ke tse ling tsa lintho tseo ke li ratang haholo. Ba nka metsotso e 10 ho e ja le ka metsotso e 30 ka khalase kapa tse peli tsa veine kapa thepa ea lijo.
Lisebelisoa tsena tse nyenyane li hlakile ka ntle ho skillet, empa li boetse li boloka matsatsi a mararo sejaneng se tiileng sa moea e le hore hangata ke atisa ho pheta lipepe tse peli, ke tseba hore ke tla batla lierekisi tse seng kae hosasane ka mor'a mosebetsi. 'Me ka sebele ba phela hantle ho feta litlhapi tsa litapole kapa tsa cheese ha ke hloka lijo tsa motšehare
O tsebahala ka li-chickpeas ? Li-chickpe ke legume e lekanang le e nyenyane ho feta serekisi se tummeng Bochabela bo Hare, Mediterranean, Mexico le United States. Spain, ba tsejoa e le "linaoa tsa garbanzo" le Italy e le "sena." Ha ba se ba tsielehile, joalokaha ke entse mona, ba bitsoa "sena fritos."
Seo U tla se Hloka
- 1 (15-ounce) e ka khona li-chickpeas / garbanzos, tsa tšolloa 'me tsa hlatsoa
- 1 tablespoon oli ea mohloaare
- 1 teaspoon phofo ea konofolo
- 1 isipuni e hloekileng
- makhasi a thyme kapa teaspoon e 1 e omisitsoe
- 1 1/2 dikasiponate fatše
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Hlatsoa, hlatsoa, ebe joale li-chickpeas tse omeletseng ka thaole.
- Halase 1 tablespoon oli ea mohloaare ka skillet e nyenyane ka bohareng-mocheso o phahameng. Kenya li-chickpeas, phofo ea konofolo, thyme, komine, letsoai le pepere, le ho pheha, ho sisinya pan ka linako tse ling ho fihlela lierekisi li qale ho pop (metsotso e ka bang 7).
- Hlatsoa li-chickpe pampeng ea pampiri, latsoa 'me u fetole li-seasonings.
E hlophisitsoe ke Barbara Rolek
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 572 |
| Total Fat | 16 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 475 mg |
| Li-carbohydrate | 84 g |
| Fiber Fiber | 19 g |
| Liprotheine | 28 g |