Ho ka ba thata ho fumana linaoa tse mosehla tsa lithane libakeng tse ling. Nahana ka ho li reka hamonate ka nako ho tloha limmarakeng tsa balemi le ho li qeta. Kapa sebelisa linaoa tse ngata tse tala, linaoa tse nang le makoala a mangata, kapa limela tse ling sebakeng sa tsona.
Ena ke mofuta oa salate eo batho ba e ratang malapeng, lijong tsa potlako le li-cookouts. Kapa u boloke salate e pholileng ho pholileng 'me u e ise moketeng o hlahelang kapa pikiniki.
Li-chickpe ke linaoa tse ling tse ntle tse kenyelletsang salate. Ba eketsa mokhoa o bobebe. Sheba lintlha le mekhoa e fapaneng tlasa mohope oa litlhaloso tse eketsehileng le ho sebeletsa likhopolo.
Seo U tla se Hloka
- 1 (15-ounce) e ka khaola linaoa tse tala
- 1 (15-ounce) e ka khaola linaoa tse mosehla
- 11 (boima ba 15) bo na le linaoa tse khubelu tsa liphio (kapa tse tšoeu)
- 1/2 senoelo sa "pepere" sa "bell" e khethiloeng (e tala kapa e mengata)
- 1/2 senoelo sa apole cider asene
- 1/3 senoelo sa oli ea limela
- 1/2 senoelo sa tsoekere e nang le granules
- 3/4 teaspoon letsoai
- 1 pepere ea teaspoon
Kamoo U ka e Etsang
- Hlatsoa linaoa tse tala le tse mosehla tse entsoeng ka makoetlane le poone ka colander; ba fetise sekotlolo se seholo sa ho sebeletsa.
- Hlatsoa linaoa tsa liphio ka colander; noa metsi a batang holim'a tsona ho fihlela e hlakile. Kenya linaoa ho sekotlolo le linaoa tse tala le tse mosehla.
- Ka sekotlolo se senyenyane, kopanya asene, oli, tsoekere, letsoai le pepere; whisk ho fihlela boreleli. Tšela motsoako oa ho apara holim'a meroho ebe o oela ka hloko ho apara.
- Tlosa salate ho fihlela metsoako e apere hantle ka ho apara. Koahela 'me u hloke bonyane lihora tse 4.
- Khutsa hape pele u sebeletsa.
- Refrigerate tse setseng.
Litlhahiso le Phapang
- Li-salate tse tharo tsa bean e nang le eiee e tala - Etsa li-eiee tse khubelu ka 1/4 senoelo sa litee tse tala tse tala.
- Li-bean le Koliflower Saladi - Tlosa linaoa tse mosehla. Khaola florets ho tloha ho 1/2 ea hlooho e bohareng ea cauliflower 'me u e kenye salate ka linaoa.
- Kenya litepisi tse 1 kapa tse 2 tsa drapo ea pimiento ho salate hammoho le pelepele ea tšepe.
- Lijo tse 'nè tsa bean - Eketsa li-chickpeas, linaoa tse ntšo, kapa linaoa tse tšoeu tsa liphio salate.
- Haeba u le khutšoanyane ka nako (kapa lihlahisoa tsa mefuta-futa) apara salate ka ho apara ka Italy ea botsu kapa ka vinaigrette ea khetho ea hao. Ho apara ka mokhoa o bonolo oa Italy ho sebetsa hantle ebile ho monate haholo.
- Hlatsoa salate ea linaoa ka likhae tsa mahe a phehiloeng ka thata, tamati e entsoeng ka letsoai, parsley e entsoeng ka lekhetlo le le leng, sekotlolo e entsoeng ka majoe kapa lipalesa tsa pepere.
- Sebeletsa salate ka lettuce ea romaine makhasi a nang le langa la tomate kapa li-avocado.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 392 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 13 mg |
| Li-carbohydrate | 64 g |
| Fiber Fiber | 18 g |
| Liprotheine | 19 g |