Ha ho mohla o entseng linaoa tse ntšo tse entsoeng ka mahahapa pele ho moo? Hona joale tsela e bonolo ea ho eketsa tatso e ngata ho linaoa tse ntseng li etsoa.
Sebeletsa ka raese e sootho, kapa mohlomong u kopane le raese ea Spain kapa raese ea Mexican , u sebelise ho etsa burritos, kapa u sebeletsa e le lehlakoreng la lijo leha e le life. Bakeng sa ntho e itseng e nang le protheine e phahameng haholo, likhama tsa linaoa tse ntšo tse entsoeng ka matsoho le quinoa kapa kaniwa , ho e-na le raese.
Morao tjena ke 'nile ka ja linaoa tse ntšo tse entsoeng ka letsoho tse nang le salsa haufi le moferefere o monyenyane oa tofu ' me ke na le salsa bakeng sa "huevos rancheros" -e leng li-protein tse matlafatsang lijo tsa hoseng. Hona ke mang ea sa rateng lebaka la ho ba le salsa lijo tsa hoseng? Hape ho ja lijo tse ngata tsa protheine kamehla ke khopolo e ntle!
Kakaretso ena ke ea limela le limela . Haeba o hloka hore e be mahala, hape, tlohela moriri oa bouillon o ikgethileng 'me u hlahlobe moro oa hao oa meroho ho netefatsa hore ha ho na gluten e kenyelletsoeng kapa e patiloeng. 'Me, linaoa tse khubelitsoeng tse phehiloeng li boloka hantle hantle, kahoo ha ho na lebaka leo o ke keng oa le eketsa le ho li boloka ka lehare ho likarolo tse loketseng ho ea ho tsona.
Seo U tla se Hloka
- 3/4 likhase tse omisitsoeng tse mongobo
- Likopi tse 6 metsi kapa meroho moro (o arotsoe)
- 2 tbsp oli ea limela kapa oli ea mohloaare
- Anyezi e le 'ngoe, e nyenyane
- 3 cloves konofolo, minced
- 2 bay leaves
- 1 meroho ea bouillon cube (ho ikhethela)
- 1/2 tsp oregano e omisitsoeng
- 1/2 tsp hot sauce (kapa ho latsoa, ho ikhethela)
- 1/2 tsp letsoai
- 1 tbsp tsoekere
- 2 tbsp balsame kapa veine e khubelu ea asene
Kamoo U ka e Etsang
Ntlha ea pele, hlahisa le ho hlatsoa linaoa tse ommeng tse omileng, ho tlosa litšila leha e le life.
Eketsa linaoa le linoelo tse 2 tsa metsi kapa ka sekotlolo se ka hare mme u tlise pheha. Koahela, tlosa mocheso, 'me u emelle hora e le' ngoe. Hlatsoa linaoa ebe u beha ka thōko.
Sautee eiee le konofolo oli ea meroho ho fihlela lieie e bonolo, hoo e ka bang metsotso e 4-6.
Eketsa linaoa, metsi a setseng kapa meroho, bay makhasi, khetho ea bouillon cube, oregano, e chesang mongobo, letsoai, tsoekere le asene ea balsame.
Tlisetsa pheha, koahela, fokotsa mocheso, 'me u lumelle ho omella ka mocheso o tlaase ka metsotso e 30-45, kapa ho fihlela linaoa li pheha. Fana ka linaoa nako le nako ha u ntse u pheha.
Hopola hore hang ha o tima mocheso ebe o tlosa pitsa mocheso, linaoa tsa hau li tla tsoela pele ho pheha ha li pholile, kahoo u se ke ua lekeha hore u phehe linaoa tsa hau ntle le haeba u rerile ho li sebelisa ntho e 'ngoe moo u batlang hore e be bonolo haholo, e kang ho etsa linaoa tse hloekileng.
Etsa bonnete ba ho tlosa le ho lahla makhasi a bay pele u sebeletsa.
Thabela lijalo tsa hau tse bonolo tse entsoeng ka mahahapa ho tloha qalong! E ne e se thata haholo, joale e ne e le joalo?
Joaloka linaoa tsena? Mona ke litsela tse ngata tsa ho lokisa linaoa lapeng:
- Ho bonolo ho etsa raese le linaoa
- Liphoofolo tsa tlhaho le tse bonolo tsa limela tsa linaoa
- Linaoa tse halikiloeng tsa limela tsa meroho
- Li-recipe tse 9 tsa salate bakeng sa lihlabula
- Bona hape: Lijo tse ling tse ngata tse entsoeng ka vegan
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 231 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 858 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 9 g |
| Liprotheine | 13 g |