Ke kopa moro o bonolo, o monate. Miso o fana ka tatso e monate ea moro mme lemon le lecha le boloka moro o khanyang le o khanyang. Sopho ena e ka etsoa ka li-chickpeas tse entsoeng ka makotikoting, empa li phehile li-chickpeas tse omisitsoeng li fa sopho tatso e ngata.
Etsa sopho ena hang, 'me u tiile hore u na le maikutlo a itseng bakeng sa ho fapana. Eketsa khofu, shrimp kapa shredded kana, sesepa sa lesea le sa tsoa hloekisoa, rantipole e entsoeng, raese e sootho kapa quinoa.
Seo U tla se Hloka
- 1 senoelo (li-ounces tse 6)
- li-chickpeas tse omeletseng , tse kolobelitsoeng metsing lihora tse 8 ho ea ho tse 12
- Supuni e le 'ngoe ea oli ea mohloaare e natefileng
- 2 shallots, khabeloa chopped
- 2 konofolo cloves, e khaoletsoeng hantle
- 2 tablespoons lero le monate lemon
- Dipole tse 2
- miso e tšoeu
- Ho khabisa: ho behoa chisi ea Parmesan
- Ho khabisa: Parsley e entsoeng (kapa li-eiee kapa li-eiee tse tala)
Kamoo U ka e Etsang
Hlatsoa 'me u hlatsoe li-chickpeas tse soaked. Kenya ka pitsa ka likopi tse 5 metsi. Tlisetsa ho pheha, fokotsa mocheso, ho koahelana ka letsoho le ho omisa ho fihlela li-chickpeas li le bonolo, hoo e ka bang hora (nako ea ho pheha bakeng sa chickpeas e tla fapana). Mohato ona o ka boela oa etsoa letsatsing le hlahlamang. Boloka lipalesa le metsi ao li phehiloeng ho 'ona.
Ka pitsa ea sopho, oli ea mohloaare ea mocheso ka mocheso o bohareng. Eketsa shallot 'me u phehe hantle ka metsotso e 8, ho fihlela shallot e le bonolo ebile e le e sootho.
Haeba e qala ho ba lefifi haholo, fetola mocheso fatše. Kenya konofolo, 'me u phehele metsotso e 3 ho isa ho e 5 ho feta. Ho pheha shallot le konofolo butle butle mocheso o tlase ho etsoa ho haha tatso, kahoo u se ke ua potlakela ts'ebetso.
Tšela lero la lero la lemone ka pitsa, u sebelisa khaba ea lepolanka kapa spatula bakeng sa ho qhaqha lits'ebeletso leha e le life tsa shallot le konofolo e khomaretse pitsa. Kenya li-chickpeas le moro oa tsona, hammoho le linoelo tse peli tsa metsi. Tlisetsa ho pheha hantle.
Ka har'a sekotlolo se senyenyane, whisk miso ka senoelo sa ½ kapa joalo ka moro o mofuthu ho fihlela o boreleli. Tšela morao ka pitsa ea sopho.
Ema le sekwahelo metsotso e 10.
Sebeletsa sopho ea miso ka likhahla tsa cheeshene ea Parmesan holimo, limela tse ncha kapa li-scallions, le mohoete o chesang, haeba o lakatsa.
Mefuta ea Miso
Ha u le lebenkeleng, u ka 'na ua bona mefuta e mengata ea miso. Mefuta e meraro ea motheo e tšoeu, e mosehla ebile e khubelu. Miso e tšoeu e na le monate o monate ebile e tletse ho pheha. Ha se letsoai joaloka mefuta e meng ea miso. Miso e khubelu e na le tatso e fokolang ka matla. Miso e khubelu, e ka fapaneng ka 'mala ho tloha bofubelu ho ea bofubelu, ke saltier le ho feta.
A lula ka setsing se tiisitsoeng sehatsetsing, miso e ka tsoela pele ho fihlela selemo.
Garbanzo Beans vs Chickpeas
Li-chickas le linaoa tsa garbanzo li tšoana hantle. Ho itšetlehile ka mocheso, li-chickpeas / garbanzos tse ka makotikoting li ka ba tse ntle haholo ebile li le bonolo haholo. Leha ho le joalo, haeba u e-na le nako, ho pheha li-chickpeas tse omisitsoeng ho ke ke ha u fa feela monate, creamier, linaoa tse monate haholo empa metsi a phehang a ka sebelisoa hape joaloka moro. Ho feta moo, linaoa tse omisitsoeng li theko e tlaase ho feta li-canned.
Li-chickpeas tse omeletseng li lokela ho soaked pele li pheha.
Koahela ka metsi a mangata ka sekotlolo se seholo, kaha likhaka li tla atoloha ha li ntse li teba.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 224 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 413 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 6 g |
| Liprotheine | 10 g |