Haeba u rata setala sa setala sa litlama tsa limela, leka litlhaku tsena tse ntle tse entsoeng ka feta cheese le linaoa tsa soya . E entsoe ka li- pesto le limela tse ncha tsa tatso e ngata, ena ke setala se sa tloaelehang le se monate sa tambouleh sa salate. Tlhaho!
Recipe e amoheloang ke Soy Foods Council.
Seo U tla se Hloka
- 1 lik'hilograne tse 4 tse sa phehoang bulgur koro
- Likopi tse 2 metsi, a phehile
- 1/4 senoelo se lokiselitsoeng
- pesto
- 3 tbsp lero le lecha la lero la lemone
- 2 cps, tomate, monate
- Kobe ea 3/4 (feta 3 ounces) feta cheese, e phunyeletsoeng
- 1 15 ounce e ka khona ho ts'oana le chickpeas
- 1/3 kopi eiee e tala (li-scallions), li-sliced nahana
- 2 tbsp e hloekileng parsley, minced
- 1/4 tsp pepere e ncha e mongobo
- Likopi tse 2 tse sireletsitsoeng
- edamame
- 4 (li-pitas tse 7), khaola ka halofo
Kamoo U ka e Etsang
Kopanya le bulgur koro le metsi a belang ka sekotlolo se seholo. Koahela 'me u emise metsotso e 30. Tlatsoa.
Kopanya pesto le lero la lemone; tsosa ka whisk. Kopanya motsoako, motsoako oa pesto, tomate, feta, chickpeas, eiee e tala, parsley, pepere le edamame ka sekotlolo se seholo; le ho lahlela ka bonolo ho kopanya. Sebeletsa ka li-half pita.
Ho atleha: li-servings tse 4 (ho sebedisa boholo: 1-1 / 2 linoelo tsa salate le li-half pita).
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Khalori: 570 (25% ho tloha mafura); Letlalo la 16g (lutse 5.4g, mono 7.5g, poly 2.9g); Protheine 23.3g; Li-carb 93.3g; Fibete 14.2g; Cholesterol 23mg; Tšepe ea 7.8mg ea tšepe; Sodium e 856mg; Calcium 352mg
Bona hape: Lipepepe tse ngata tse phetseng hantle tsa meroho ho leka