Haeba u thabela monate, u tla rata ka botlalo, Bochabela bo Hare bo na le pompong ea linaoa e hopotsang ho phatlalatsoa ho tsebahalang ho etsoang ka li-chickpeas. Tsela e tloaelehileng ea ho e thabela e kopanngoa le bohobe bo mofuthu ba pita bakeng sa lijo tsa hoseng, le hoja e ka jeoa ka nako leha e le efe ea letsatsi. Kakaretso ena e ntle haholo - ha ho na ho pheha ha linaoa tse omisitsoeng tse hlokehang!
Seo U tla se Hloka
- 1 e ka tsoa
- faoa linaoa
- 1 teaspon garlic minced (kapa 2 cloves khabeloa chopped)
- 1/2 teaspoon lero la lemone
- 1 tablespoon tahini
- Letsoai la letsoai
- Metsi a chesang a 3 a tablespoons
- 1 tablespoon oli ea mohloaare
- Khabiso ea ho ikhethela: parsley (e khaotsoeng hantle)
Kamoo U ka e Etsang
- Ka saucepot, kopanya linaoa (ka metsi), konofolo e nang le minced le lero la lemone . Tlisa ho pheha. Tlosa mocheso.
- Hlakola metsi a mangata haholo le linaoa tse nang le koana le koana. Khutlela mocheso o tlaase. Eketsa tahini le letsoai. Eketsa metsi le oli ea mohloaare , khaba e le 'ngoe ka nako,' me u hlohlelletse ho tsitsitseng ho lakatsehang. Eketsa metsi a mang kapa oli ea mohloaare, ha ho hlokahala. Hloekisa ka parsley, haeba u lakatsa.
- Sebeletsa lijo tsa hoseng ka lijo tsa pita tse chesang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 127 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 59 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |