Li-Vegetarian Chili le Cornbread Casserole

Li-Vegetarian Chili le Cornbread Casserole. Ho na le linaoa le liphoofolo tse nyonyehang bakeng sa liprotheine tse ngata, semela sena se bonolo sa meroho le vegan se na le casserole se ka etsoa ka metsotsoana e seng mekae feela, 'me e ka ba tsela e ntle ea ho sebelisa sesepa se setseng , haeba u na le tse ling. Haeba u rata bohobe ba poone, u tla rata recipe ena.

Sheba hape: li-recipient ea lijo tsa mantsiboea tse 10 tsa beke le beke

Seo U tla se Hloka

• Li-4 15 tse koahela linaoa tsa liphio, li ts'oetsoe hantle
• Likopi tse 2 tse nkeloang ke nama ea likhomo
• 1 senoelo sa poone
• 2 15 meroho e le 'ngoe ea tomate mongobo
• 2 tbsp phofo ea chili
• 1/4 tsp pepere ea cayenne
• 1/3 tsp letsoai
• 1/2 phofo ea onion
• 1/2 tsp phofo ea konofolo
• 1/2 tsp komine
• Likopi tse peli tsa poone
• Lik'hilograma tse 1/2 phorofo eohle ea koro
• 1 tbsp phofo e bakang
• Likopi tse 2 lebese (kapa tse ling
• moemeli oa lebese la lebese )
• 1/4 senoelo sa oli ea limela
• 1 tbsp sira ea mapolanka

Kamoo U ka e Etsang

1. E chesa ka ontong ho ea ho 375 F. Ka sekotlolo se seholo sa ho kopanya, kopanya linaoa, sebaka sa nama ea nama ea nama, poone, tomate mongobo le linoko 'me se hasane ka tlase ho pane e kholo ea ho baka.
2. Ka sekotlolo se seng, kopanya poone, phofo le phofo ea ho baka. Butle-butle ka har'a lebese la soya, oli le sopho e entsoeng ka maple, e hlohlelletsang ho fihlela ho kopantsoe. Tšela sethopo sena sa poone ka har'a motsoako le ho jala sejana.
3. Bake metsotso e 20 ho isa ho e 25, ho fihlela motsoako o kenang bohareng o tsoa o hloekile.

1. U ka boela ua etsa recipe ena ho sebelisa mofuta ofe kapa ofe oa setseng kapa peō ea limela e nang le makhasi.

U hloka lipepepe tse ling tse bonolo tsa meroho bakeng sa lijo tse phehiloeng tse se nang nama? Ke lisebelisoa tse seng kae tse u thusang ho pheha:

• Lijo tsa lijo tsa meroho tse potlakileng, tse bonolo le tse bonolo
• Likhopolo tsa meroho tse hlasimollang
• Mehopolo ea lijo tsa mantsiboea e sa jeng ka gluten
• Di-casseroles tse 10 tsa meroho bakeng sa lijo tsa beke le beke

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	1417
Total Fat	17 g
Fat Satated	2 g
Fat Unsaturated	8 g
Cholesterol	4 mg
Sodium	551 mg
Li-carbohydrate	252 g
Fiber Fiber	64 g
Liprotheine	75 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)