Linaoa tse khubelu tsa Caribbean le raese ke sejo se tloaelehileng se nang le mefuta e mengata e fapaneng kaha ho na le libaka tsa Caribbean. Ka mantsoe a mang, ha ho na tsela e nepahetseng kapa e fosahetseng ea ho etsa sejana sena, 'me mohope ona oa limela le li-vegan oa linaoa tse khubelu tsa Caribbean le raese ke eona ntho e le' ngoe feela e qalang. Liphetolelo tse ling tse ngata li hloka lebese la kokonate, li-scallions, li-spice, li-ginger, kapa esita le li-spice tse kang li-Creole tse kenyang lijo. Li-cook tse ngata tsa Caribbean li boetse li hlapanya ka mofuta oa tsona oa boithatelo oa li-bouillon tse ling tse ka eketsang tatso, kahoo ikutloe u lokolohile ho eketsa bouillon ea hau ea limela, haeba u ka rata.
Mokhoa ona oa linaoa tse khubelu le raese, linaoa tsa liphio tse phahameng tse nang le liprotheine tse phahameng tse nang le lipeo tse nang le lipeo tse nang le lipeo tse nang le lipeo tse nang le lipeo tse nang le lipeo tse nang le litlolo tse ngata tse bululetsoeng, tse kang garlic, nutmeg, clove le sinamone bakeng sa linaoa tse khubelu tsa Caribbean le li-red raese lijo.
Ho na le oli e nyenyane e sebelisetsoang ho pheha eiee le konofolo, recipe ena e na le limela tsa meroho, vegan, gluten le mafura a mangata (etsa bonnete ba hore u sebelisa metsi ho e-na le moro oa meroho kapa etsa bonnete ba hore moro oa hao oa meroho ke gluten -a fapaneng ha ho hlokahala). U ka boela ua fokotsa mafura 'me ua etsa hore hoo e ka bang o se nang mafura ka ho sebelisa pan e seng ea tente kapa feela ho kopanya ho pheha ho pheha eiee le konofolo, empa oli ea mohloaare e eketsa tatso e eketsehileng.
Bona hape: Lipepe tse ling tsa meroho bakeng sa nako leha e le efe
Seo U tla se Hloka
- Anyezi e le 'ngoe, e nyenyane
- 3 cloves konofolo, minced
- 1 tbsp oli ea oli ea mohloaare (kapa oli e 'ngoe ea ho pheha)
- 1/2 tsp nutmeg
- 1/2 tsp cinnamon
- 1/2 clops tsp
- 1 12 ha ho na le linaoa tsa liphio (kapa linaoa tse ling tse khubelu), ho akarelletsa le metsi
- 1 14 ounce e na le tomate, ho kenyeletsa le metsi
- Likotlolo tse 1 1/2 tsa raese
- 1 1/2 senoelo metsi kapa
- meroho moro
Kamoo U ka e Etsang
Ntlha ea pele, ka skillet e khōlō, sautee onion le konofolo oli ea mohloaare ho fihlela lieiee e fetoha bonolo, hoo e ka bang metsotso e 3 ho isa ho e 5. Kenya monoana, sinamone le clove, 'me u lumelle ho pheha metsotso e le' ngoe feela, u susumetsa ka linako tse ling ho thibela linoko hore li se ke tsa tuka.
Ka mor'a moo, eketsa linaoa tsa liphio (u se ke ua drain) le tamati, ho kopanyelletsa le metsi ho tloha ka 'ngoe. Fana ka tšusumetso e potlakileng ho kopanya ntho e 'ngoe le e' ngoe hammoho hantle.
Lumella sena ho pheha metsotso e seng mekae, ebe u eketsa raese le metsi kapa meroho.
Koahela skillet mme u lumelle ho pheha ka metsotso e ka bang 30-35, kapa ho fihlela raese e etsoa mme metsi a mangata a kenngoa. Ho pholletsa le nako ea ho pheha, hlohlelletsa raese ka linako tse ling ho netefatsa hore ha e khomarela tlase ea pan.
Kenya letsoai le pepere ho latsoa. Letsoai la leoatle kapa letsoai la kosher le pepere e ntšo e ncha e molemo ka ho fetisisa bakeng sa ho eketsa tatso, haholo-holo lijong tse bonolo tse kang tsena.
Joaloka risepe ee? Joale u tla rata litsela tse 7 tse thabisang tsa ho raese le linaoa
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 673 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 295 mg |
| Li-carbohydrate | 130 g |
| Fiber Fiber | 20 g |
| Liprotheine | 28 g |