Sopho e entsoeng ka meroho ea li-vegetable e fokotseha ka mafura, empa e holimo ka fiber, protheine le tatso, 'me ho pheha ka lentile ke tsela e ntle ea ho otlolla lijo tsa hau ho tloha ha li ntse li tlala li bile li theko e tlase (le lentile li le molemo ho reka ka bongata, hape). Sena sohle se kopanya ho etsa sopho ea sopho e entsoeng ka lentile e le e 'ngoe ea lijo tse phethehileng ka ho fetisisa tseo u ka li etsang malapeng haeba lelapa la hau le le tekanyetso, ho sa tsotellehe hore na u ja meroho , vegan kapa che.
Kempe e bonolo ea meroho ea li-vegetarian le vegan e hloka meroho e mengata e phetseng hantle, ho akarelletsa litapole, lihoete, celery le spinach, ka hona e le lijo tse lekaneng tsa meroho ka boeona. Kenyelletsa lehlakoreng le potlakileng la setaladi e tala mme mohlomong li-roll tsa lijo tsa mantsiboea, 'me u iphumanele lijo tse feletseng.
K'hope ena ke meroho, vegan le gluten (le hoja u tla lokela ho netefatsa hore u sebelisa meroho ea meroho e se nang gluten, ka hona hlahloba lengolo kapa u iketsetse uena e le hore u tsebe se leng ho eona, kapa u etse limela tsa hau moro ).
Haeba o rata ho leka ka mefuta e sa tšoaneng ea bophelo bo botle ba meroho ea limela, leka tsena tse bonolo tsa ho pheha meroho ea meroho , kapa, haeba u hlile u thabela ho pheha ka lentile, leka lisebelisoa tse ling tsa lentile tsa meroho tse kang tsa kokonate tse lutseng lentile , kapa tsena tse 'nè tse tummeng haholo recipe ea litekanyetso tsa star vegan lentil.
Seo U tla se Hloka
- 2 tbsp mohloaare kapa oli ea meroho
- 2 a sokela celery, a khethoa
- Lihoete tse 3, tse nyenyane tse khethiloeng
- Anyezi e le 'ngoe, e qhibililoe
- 4 cloves konofolo, minced
- 3 Bay leaves (khethoa, empa kgothaletswa)
- Likopi tse 8 metsi kapa
- meroho moro
- 1 3/4 linoelo tse lentile tse tala
- 2 litapole, tse kenngoeng ka likotoana tse longoang
- 1 sesepa sa spinach, se khethiloe ka majoe
- 1 tsp. letsoai, kapa ho latsoa (sebelisa letsoai leoatleng kapa letsoai la kosher bakeng sa tatso e monate)
Kamoo U ka e Etsang
- Pele, ka sopho e kholo kapa pitsa ea liphoofolo, pheha celery, lihoete, onion le konofolo oli ea meroho kapa oli ea mohloaare ho fihlela e le bonolo, hoo e ka bang metsotso e 10-12, holim'a mocheso o mofuthu
- Ka mor'a moo, eketsa metsi kapa meroho, li-leaves le lentile. Ho omella ka mocheso o mofuthu, o koahetsoeng, ka metsotso e ka bang 30, o susumetsa ka linako tse ling.
- Eketsa litapole mme u phehele metsotso e 10 hape, kapa ho fihlela litapole li le bonolo, o kenyelletsa spinach ebe o pheha metsotso e 'ngoe kapa tse peli, ho fihlela spinach e senya, e tsosang nako le nako.
- Tlosa sopho ea hau mocheso 'me u kenye letsoai le veine e khubelu, e hlohlelletsang ho kopanya. Latsoang, 'me u fetole linako tsa ho latsoa. Letsoai le lengata kapa pepere e ncha e ka 'na ea amoheloa, ho ea ka tatso ea hau.
- Etsa bonnete ba hore u tsuba makhasi ao ebe ua li tlosa pele u sebeletsa.
Thabela lentile ea hau, masapo le semela sa spinach!
Joaloka ho pheha ka lentile?
Lentile ha e theko e tlaase, e na le phepo e nepahetseng, ebile e phethahetse bakeng sa limela le limela. Ho feta moo, li ntle bakeng sa tikoloho hobane u ka li reka ka bongata ntle le liphutheloana tse hlokahalang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 438 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,454 mg |
| Li-carbohydrate | 76 g |
| Fiber Fiber | 12 g |
| Liprotheine | 24 g |