Lisebelisoa tsa lentile le mahalake ea salate le feta feta goat goat, tomate le li-peas. Setlolo se phetseng hantle se kenang meroho e ncha. Ho kopanya lentil le ho lokoloha hammoho ho etsa hore motho a be le kutloisiso e ngata: lentile li fana ka liprotheine tse ngata, li phethahetse bakeng sa limela, ha tokoloho e eketsa matla a fiber, ao bohle re a hlokang! Ho eketsa lijo tsa feta, lihloaare tse ntšo le li-tomate tse khethiloeng ka veine e khubelu li etsa hore salate ena ea lentile le freekeh e be e hopotsang lijo tsa Mediterranean kapa salate ea Greek.
E ncha ho pheha ka freekeh, kapa na u kile ua khoptjoa ka hare ho mona 'me ha u tsebe hantle hore na freekeh ke eng? Freekeh ke lijo-thollo tsa mehleng ea boholo-holo tse kileng tsa tsebahala har'a ba phehelang bophelo bo botle. Mona ke seo u se hlokang ho tseba ka mahala , ho akarelletsa tlhaloso, tlhahisoleseding ea phepo e nepahetseng le ho e pheha.
Setšoantšo le setšoantšo se amoheloang ke Freekeh Foods
Seo U tla se Hloka
- 1/2 senoelo
- freekeh
- 1/4 senoelo sa metsi
- 1/2 lik'hilograma tse tsoekere tse tsoekere (e ncha, khaola ka halofo)
- Li-ounces li-tomate tse 12 (sephutheloana se le seng, sliced halofo)
- Li-ounces tse se nang mafura feta cheese (kapa li-cheese tsa pōli, li phunyeletse)
- 1 e na le lentile (e hlatsoitsoe ebile e tšolotsoe, kapa likopi tse peli tse lentiloeng ka botlalo)
- 1/4 senoelo sa veine e khubelu ea veine (kapa seaparo se tlaase sa setaliana sa Italy)
- Pepere e ntšo le letsoai ho latsoa (e sa tsoa qhotsoa)
- Ho ikhethela (e lekana le tatso):
- base basil
- kalamata olives
- tomate ea heirloom e khethiloeng
Kamoo U ka e Etsang
Tšela metsi le freekeh ka sekotlolo ebe u tlisa pheha metsotso e le 'ngoe. Fokotsa mocheso ho tlaase. Koahela 'me u bosose ka metsotso e ka bang 25 ho fihlela molato o le bonolo. Hang ha u phehiloe, tlosa mocheso 'me u pholile sehatsetsing.Ha bolokehi bo pholile, lahlela sekotlolo se seholo le lisebelisoa tsohle ntle le cheese. Khothalletsa ka bonolo hore e se ke ea e-ba mushy. Eketsa pepere e ngata e qhibilihisitsoeng. Hlohlelletsa ka chisi.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 354 |
| Total Fat | 7 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 25 mg |
| Sodium | 348 mg |
| Li-carbohydrate | 51 g |
| Fiber Fiber | 12 g |
| Liprotheine | 21 g |