Ho batla leseli le phethahetseng le ho tlatsa lijo tsa lehlabula ? U ikutloa joang ka sopho ea serame? Mohlomong u se u ntse u tseba tloaelo ea Sepasta ea gazas , empa lefats'e la sopho e entsoeng ka letsoho ha le felle feela ka gazpacho. Leka sopho e entsoeng ka likomkomere tsa lijo tsa mantsiboea bakeng sa lijo tsa motšehare tsa motšehare kapa sopho e bonolo ea lijo tsa motšehare (leka ho e etsa esale pele le ho e sebeletsa ha u ntse u letetse li-burgers tsa veggie hore li soothole ka ntle ho serame mantsiboeeng a chesang a lehlabula).
Sopho e entsoeng le e pholileng ea likomkomere e kopanya likomkomere le li-coil tse ncha, eiee le konofolo bakeng sa tatso 'me e kopanya kaofela hammoho le lebese la soya (kapa sebelisa mofuta leha e le ofe oa lebese la lebese leo e seng la lebese leo u le ratang, joaloka lebese la almonde) e tsoekere, e nang le likomkomere tse nang le lijo tsa meroho, li-vegan le tse khathollang haholo.
Sopho e boetse e na le gluten-ntle, etsa bonnete ba hore moro oa hau oa meroho ha o na le gluten joalokaha marulelo a mang a teng mme maru a mang ha a joalo; lisebelisoa tse ling kaofela li sireletsehile ho ba nang le lijo tse se nang gluten . Kemiso ena e tla ho rona ho tswa ho Compassionate Cook Cookbook
Seo U tla se Hloka
- 2 tsp oli ea limela
- Likomkomere tse 5 (tse entsoeng)
- 3 cloves garlic (minced)
- Liiee tse 2 (tse hlalositsoeng)
- Likotlolo tse peli tsa 1/2 tse ntle boleng ba meroho
- 1/4 senoelo se khabisitsoeng le dill mane
- Pepere e ncha e ncha e le hore e latsoe
- 1 kopi ea soy lebese
Kamoo U ka e Etsang
- Pele, ka sekoahelo se seholo, futhumatsa oli ea meroho holim'a mocheso o mofuthu. Ka mor'a moo, eketsa likomkomere, konofolo le eiee ho pan le mocheso ho fihlela liiee li hlakile, metsotso e ka bang 6.
- Ka mor'a moo, eketsa moro oa meroho ho pan, 'me u mamele ho fihlela likomkomere li le bonolo, metsotso e ka bang 15 ho isa ho e 20.
- Tlosa pan ho tloha mocheso. E fetisetsa motsoako ho motsoako oa blender kapa lijo ebe o kopanya ka hloko ho fihlela motsoako o le boreleli. Ha motsoako o sa ntse o futhumala, tsosoa ka har'a leloala le hloekileng le nako ka pepere e ncha e ncha, ho latsoa.
- Beha motsoako oohle ka sehatsetsing mme u lumelle ho tsuba ho fihlela o pholile.
- Susumelletsa lebese la soy pele o sebeletsa. Latsoang, 'me u fetole linako tsa ho latsoa. Hlokomela hore risepe ha e batle letsoai, empa haeba u tloaetse ho ja lijo tse nang le letsoai u ka fumana hore e hloka ho ama. Kamehla ke khothalletsa ho sebelisa letsoai le letsoai la leoatle bakeng sa tatso e monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 161 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 488 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 3 g |
| Liprotheine | 7 g |