Lekhasi lena le phetseng hantle le le monate la limela tsa meroho le entsoeng ka linaoa tse ntšo le li-veggies tse ngata li pheha mokotong oa hao ea liehang. Ho bonolo ho etsa le ho mebala-bala.
U ka sebelisa mefuta e meng ea linaoa sebakeng sena sa tlhapi haeba u ka rata. Leka ho sebelisa li-pinto, linaoa tsa liphio, esita le linaoa tsa garbanzo bakeng sa phetoho e ntle ea lebelo.
Tsela, leha e le efe recipe e kopanya e se e ntse e phehiloe lisebelisoa. Ho pheha ho kopanya hammoho le ho ntlafatsa monate oa motho ka mong.
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare
- 2 eiee e kholo, e entsoe
- 3 cloves konofolo, minced
- 1 pepere e khubelu ea tšepe, e khethiloe
- 1 pepere e tala e tala, e khethiloe
- Likane tse 3 (14) li qhibililoe litamati, tse sa koaloang
- 2 dikopi meroho moro
- 2 di-teaspoon tse 2 kumin
- 1 isipuni e phofo
- 1/2 teaspoon pepere e khubelu ea pepere
- Sefahleho sa 1 (10) ka poone e teteaneng
- 2 (li-quao tse 15) tsa linaoa tse ntšo, tse hloekisitsoeng le ho hlatsuoa
- 1 picante senoelo kapa sauce ea taco
Kamoo U ka e Etsang
Ka skillet e boima, salisa lieiee oli ea mohloaare ho fihlela e le bonolo, e tsosang hangata, hoo e ka bang metsotso e 4 ho ea ho e 5. Kenya konofolo mme u phehe metsotso e 2 nako e telele. Kenya komine le pepere ea cayenne , le eng kapa efe e meng ea linoko tseo u ka li ratang. Pheha metsotso e 'meli nako e telele ho thunya linoko.
Kopanya motsoako oa onion le pelepele, litamati, moro, poone, linaoa tse ntšo, le picante kapa sauce ea taco e be e phehetsoeng ka 4 ho ea ho e 5 ea bohobe.
Koahela 'me u phehe ka tlase ho lihora tse 10 kapa ho fihlela meroho e le bonolo. U ka thibela sena e le haeba o ka rata ho sebelisa motsoako oa hoo e ka bang 2 tablespoons cornstarch ka 1/3 senoelo metsi. Eketsa ho ea phehelang, ea koahela, 'me u phehele metsotso e 20 ho isa ho e 30 kapa ho fihlela o teteaneng. Haeba u na le mochine o mocha oa ho pheha o chesang o chesang , pheha recipe eohle ka tlaase ho lihora tse 6 ho isa ho tse 7.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 421 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 262 mg |
| Li-carbohydrate | 75 g |
| Fiber Fiber | 20 g |
| Liprotheine | 23 g |