Sekhahla sena se bonolo sa meroho le vegan se entsoe ka harese e tletseng lijo-thollo hammoho le linaoa e leng mokhoa o motle oa ho otlolla lijo tsa hau ho tloha ha harese e le setsi sehlahong sa ho hlahloba, haholo-holo haeba u se reka ka bongata.
Ho molemo ho feta ho ba le mekhatlo e ntle ea chelete, harese ena e entsoeng ka letsoho e fumaneha habonolo le ho bonolo ho e lokisetsa hape. Sohle seo u lokelang ho se etsa ke ho lahla ntho e 'ngoe le e' ngoe ka pitsa ea hau kapa ho lieha ho pheha, 'me lihora tse' maloa hamorao u tla ba le li-protein tse ngata tse monate le tse nang le phepo e loketseng ho ea lijong tsa mantsiboea. E-ba le phaella e lekaneng ea salate le mohlomong le lijo tse ling tsa lijo tsa motšehare, 'me u iphumanele lijo tse sa phehoang tsa nama tsa meroho, tse tletseng fiber, veggies le protheine.
Seo U tla se Hloka
- Anyezi e le 'ngoe, e qhibililoe
- 4 cloves konofolo, minced
- 2 linaoa tsa liphio tsa liphio
- 3/4 senoelo sa harese
- 1 15-ounce e ka hlahisa litamati
- 2 tbsp. phofo e lerootho
- 1/4 tsp. pepere ea cayenne
- Likopi tse 3 metsi
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle tsa mokokotlo kapa ea liehang ho pheha, 'me u fane ka moferefere o potlakileng feela ho kopanya hantle.
- Koahela 'me u phehe ka hare-tlaase lihora tse 6 ho isa ho tse 8.
- Latsoang, 'me u kenye letsoai le pepere e eketsehileng, ho latsoa le ho fetola lijalo tse ling ho latsoa hape. Hangata ke khothalletsa ho sebelisa letsoai leoatleng kapa letsoai la kosher le pepere e ncha e ncha ha u pheha, kaha e tla hlahisa litlolo tse ntle ka ho fetisisa lijong tsa hau.
Sebeletsa harese ea hau ea harese e na le bohobe bo monate, bo bobebe kapa ka raese e tšoeu kapa e bootsoa kapa e 'ngoe e ratang lijo-thollo, tse kang quinoa .
Lintlha
- Ho pheha ka pitsa kapa ho fokotsa ho noa ho ka ba bonolo ebile ho le bonolo, empa ho bohlokoa ho latela mehato e meng ea tšireletso. Bakeng sa qalang, kamehla qala ka sebaka se hloekileng 'me u netefatse hore counter ea hau e na le litšila leha e le life. Ela hloko mocheso ho moapehi oa hao ea liehang: Haeba u le lapeng 'me u khona ho qala, qala ka holimo bakeng sa hora ea pele, ebe u fetela nako e tlaase bakeng sa nako eohle ea ho pheha, haholo-holo ha u pheha ka lintho tse senyehang tse ka khonang bokella libaktheria. Etsa bonnete ba hore moapehi ea fokolang ha a tlatse ho feta tse peli ho tse tharo tsa tsela, 'me u qobe moleko oa ho bula sekoahelong (se hlahisang mocheso) ho fihlela o qetile!
- Hase feela mokhoa ona o monate oa vegan o ntseng o e-ja lijo tse ling, empa o tletse harese, e nang le melemo e mengata ea bophelo bo botle. Lipatlisiso li bontša hore ho ja harese ho ka thusa ka ho laola tsoekere ea mali le hore e theola mahlaseli a tsoekere, har'a melemo e meng. Ho feta moo, e lieha ho cheka, e ka thusang ho laola boima ba 'mele.
Joaloka li-Crock Pot Pot Vegan? U ka 'na ua rata tse ling tse bonolo tsa limela tsa liphoofolo tse liehang ho pheha lipeipi
- Semela sa limela tsa meroho Chili
- Meroho ea Minestrone ea meroho
- Meroho ea Vegetarian Pot Pot Lentil Soup
Lisebelisoa:
Han, E. (2009, la 29 September). Phapang ke eng? Ho longoa khahlanong le Pearl harese. The Kitchn, http://www.thekitchn.com/whats-the-fference-hulled-vs-97116
Melemo ea Bophelo ea harese. Lekhotla la khale la lithollo tsohle, http://wholegrainscouncil.org/whole-grains-101/hole-grains-101-orphan-pages-found/health-benefits-barley
Marcason, W. (2016, la 5 February). 10 Lisebelisoa tsa polokeho ea lijo bakeng sa moapehi ea liehang. Sekolo sa Nutrition le Dietetics, http://www.eatright.org/resource/homefoodsafety/four-steps/cook/10-food-safety-tips-for-thelow-cooker
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 140 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 85 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 7 g |
| Liprotheine | 7 g |