Monokotšoaane ona o bonolo le o monate oa sandwich oa meroho ha o monate!
Bua molemo oa meroho e sa pheleng 'me u qale ho pata likokoana-hloko tsena tse tangy, tse ling tse nang le protheine e nang le monate, le lihlahisoa tse ncha tse monate. Litlhapi tsena ke feela maikutlo a ka le boithatelo ba ka empa ke ikutloa ke lokolohile ho leka ho fetola li-veggies ho bopa sandwich e tletseng tatso le e tletse li-vithamine le limatlafatsi.
Leha ho le joalo, lentsoe ho batho ba bohlale - ho kopanya li-beet tse khethiloeng le li-behemese li shebahala li le makhabane hammoho - hoo e batlang e le litšoantšo-empa li boetse li etsa hore sandwich e be e litšila ka tsela e ts'oanang e le bonnete ba hore u sebelisa mokhoa oa ho boloka pampiri ho boloka sandwich hammoho.
'Me, joalo ka kamoo u ka nahanang kateng ho tswa ho lero la monokotšoai le mo hummus, mohlomong ha u batle sandwich ena e lutseng furuji letsatsi lohle, ebang ke.
Seo U tla se Hloka
- Lihlahisoa tse peli tsa bohobe (rye)
- 3 tbsp hummus (mofuta ofe oo u o chekang!)
- 3 dilae tse teteaneng tsa langa le le lej
- 2 makhasi a maholo a lettuce (ka ho khetheha lettuce la silika)
- 2 lihoete tsa bana (tse khethiloeng)
- 1 tbsp onion (
- oiee e bofubelu bo bofubelu )
- Lihlahisoa tse 4 tsa li-beet (litlhapi)
- 4 likotoana tsa kimchi pickles
Kamoo U ka e Etsang
- Etsa litlolo tse peli tsa bohobe ebe u ba beha pampiring ea pampiri.
- Ho tšoana le ho tsuba ka lehlakoreng le leng ka hummus. Karolong e le 'ngoe ea selae, tlola likhekhe tsa kimchi, li-beet tse khethiloeng, le li-red onion tse khubelu ka holimo. Ka hodimo le rantipole e nang le sliced.
- Ka karolo e 'ngoe ea bohobe, eketsa langa le le lej le lettuce.
- Ka hloko likotoana tse peli ka hloko 'me u phuthe ka thata ka pampiri ea boka kapa pampiri. Khaola halofo ka potlako ka ho hatella ka sandwich le ho hula thipa ea serrated ho pholletsa le sandwich ka mokete o le mong o potlakileng. Sebeletsa kapele ha sandwich ena e atisa ho fumana soggy!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 722 |
| Total Fat | 44 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 30 g |
| Cholesterol | 0 mg |
| Sodium | 1,774 mg |
| Li-carbohydrate | 74 g |
| Fiber Fiber | 15 g |
| Liprotheine | 15 g |