Metsoalle le li-chickpeas li theha molapo ona oa Moroetsana le palesa kapa salate. Mefuta e sa tšoaneng ea linokoane, ho kopanyelletsa le ginger, paprika le allspice, fana ka risepe ena ea Moroallo e le monate o ikhethang, le litlolo le litlolo tse monate tse ling tse akarelletsang litapole tse monate, zucchini, chickpe le pelepele ea tšepe, linate tsa phaene le morara o omisitsoeng ho hlaka ha bo-motsoal'a bona ho etsa sejana se qetellang e le mefuta e sa tšoaneng le e thabisang.
U se ke ua tšosoa ke lethathamo la nako e telele ea lijo tsa motsoako ona, kaha ho bonolo ho itokisetsa, 'me lijoana tse ngata li monate feela, tse ling tsa tsona li tloaelehile' me mohlomong u se u ntse u e-na le tsona. Ho feta moo, motsoal'ae o nka metsotso e seng mekae ho itokisetsa. Ikemisetse ho tlohela e le 'ngoe kapa tse peli tsa linoko, haeba li se na tsona, empa ho kopana ha tsona kaofela ha tsona ke sona se fanang ka motsoalle eo oa motsoalle oa hae motsoako oa hae o ikhethang oa Moroccan le monko o monate.
Haeba o rata litlolo tsa Moroccan kapa lijana tsa motsoala, leka mokhoa ona o bonolo oa limela tsa meroho le vegan le chickpea pilaf. Kakaretso ena e na le limela tsa meroho le vegan, empa motsoal'ae ha a na gluten. Haeba u hloka recipe ena e le hore e se na gluten, e ka fetola motsoala oa hau bakeng sa sebaka sa mahala sa gluten, joaloka quinoa kapa lijo-thollo tse se nang gluten haeba u ne u batla phetolelo ea vegan ea gluten, 'me u fetole nako ea ho pheha hantle . Thabela!
Seo U tla se Hloka
- Litapole tse monate (tse khaotsoeng)
- 1 zucchini (tse leselitsoeng)
- 2 cloves konofolo (minced)
- 1 tbsp. oli ea mohloaare
- 1/4 senoelo metsi
- 1 15 oz. Na li-chickpeas (tse tšolotsoeng hantle)
- 2pelepele e khubelu kapa e mosehla (e tlositsoeng)
- 1 tsp. komine
- 1/2 tsp. mosi o fokolang
- 1/2 tsp. ginger
- 1/2 tsp. paprika
- Etsa pepere ea cayenne
- Dash sinamone
- 1/4 tsp. nutmeg
- 1/4 tsp. letsoai (letsoai la leoatle kapa letsoai la kosher le molemo ka ho fetisisa)
- Likopi tse peli tse motsoako, tse sa phehoang
- Likopi tse 3 metsi a ho pheha motsoako oa motsoako
- Ho ikhethela: 1/2 senoelo sa linate tsa phaene
- 1/2 senoelong sa morara o omisitsoeng
Kamoo U ka e Etsang
- Ntlha ea pele, ka pitsa e kholo kapa skillet, sautee litapole, zucchini le konofolo oli ea mohloaare ho fihlela e sa le bonolo, metsotso e ka bang 5.
- Kenya pepere, pelepele, 1/4 senoelo metsi le linoko tsohle: komine, allspice, ginger, paprika, pepere ea cayenne, sinamone, nutmeg le letsoai.
- Koahela pitsa mme u lumelle motsoako hore o kopane kaofela metsotso e meng e 5, e tsosang ka linako tse ling.
- Ka karolong e ka thōko ea sekoahelo se seholo, koahella motsoako oa metsi ka metsi. Tlisetsa pheha, ebe u koahela pani ea mongobo 'me ue tlose mocheso. Lumella motsoal'ae hore a lule ka metsotso e ka bang 15, kapa ho fihlela e e-ba e khanyang le e fokolang ha e tsoakane.
- Kopanya litapole tse phehiloeng, zucchini, chickpea le pelepele motsoako le motsoala, kapa, bakeng sa mohoeletsi o motle, beha setlolo sa motsoala, ebe o tšela motsoako ka holimo ebe o sebeletsa hang-hang.
- Hlohlelletsa morara o omisitsoeng le linate tsa phaene pele u sebeletsa, kapa u fafatse ka holimo.
Tlhahiso ea ho sebeletsa: Fana ka motsoako oa hau oa motsoako o khabisitsoeng ka sopho e entsoeng ka ontong, kapa lintho haeba e le pelepele e tšehali.
Joaloka motsoala? Joaloka ho pheha lijo tsa meroho tse phetseng hantle le tse bonolo? Mona ke mehopolo e mengata ea phepo ea recipe
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 869 |
| Total Fat | 21 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 356 mg |
| Li-carbohydrate | 146 g |
| Fiber Fiber | 19 g |
| Liprotheine | 31 g |