Kelase ea lijo-thollo tsa koro e se nang lijo tse entsoeng ka tomate, li-scallions, basil e ncha le ho tlosoa ka avocado, ena ke phepo e ntle ea meroho, ea vegan le ea lebese e phethehileng bakeng sa li-cookout tsa lehlabula, lipikiniki kapa li-potlucks.
Kakaretso ena ea koro ea lijo tsa pasta e tsoa ho Teen Cuisine: The New Vegetarian by Matthew Locricchio 'me e reretsoe ho ba bonolo, e totobetseng le e monate hoo bacha ba limela ba ka e lokisetsang ba le bang. Thabela!
Seo U tla se Hloka
- Litekisi tse 1 tsa ciliegia kapa tamati ea morara (lik'hilograma tse tharo ho isa ho tse tharo)
- Li-scallions tse 6 ho ea ho tse 8
- 20 makhasi a hloekileng a basil
- 1/3 senoelo sa oli ea mohloaare e sa tsitsang
- 1½ teaspoon letsoai
- 1 teaspoon pepere e ncha e mongobo
- Li-ounces li-ounces tse ngata tsa koro, pene, rotini kapa spaghetti
- Li-avocate tse butsoitseng
Kamoo U ka e Etsang
- Hlatsoa tamati ea cherry 'me u tlose' me u lahle li-stems leha e le life. Khaola litamati ka kamoreng, kenngoa ka sekotlolo se seholo, 'me u behe ka thōko.
- Hlatsoa li-scallions. Tlosa metso ea qetello le makhasi leha e le afe a lefifi kapa a hlalositsoeng. Khaola karolo e le 'ngoe e tšoeu le lisenthimithara tse 3 ho isa ho tse 4 tsa litlhōrō tse tala ka likotoana tse nyenyane ebe o eketsa litamati. Lahlela ho kopanya.
- Hlatsoa basil, tlosa metsi leha e le afe a feteletseng, 'me u phuthe ka thaole ea pampiri ho omella. Hlatsoa makhasi a basilli ka likotoana ebe o eketsa li-scallions le tomate.
- Eketsa oli ea mohloaare, letsoai, le pepere ho sekotlolo ebe u lahlela hantle.
- U sebelisa mokokotlo oa khaba ea tšepe, butle-butle tobetsa tamati ho e senya le ho ntša lero la lero. Khutsa hape. Koahela sekotlolo ka pampiri ea boka kapa bokalase ba polasetiki 'me e se e eme mocheso oa motsoako.
- Pheha li-pasta ho fihlela u e-na le ho latela litaelo tsa liphutheloana. Tlotsa pasta ka colander. Eketsa motsoako oa langa le le lej. Lahlela ho kopanya.
- Beha avocado lebokoseng la ho itšeha. Ka ntlha ea thipa e bohale, qalella qetellong 'me u khaole nako e telele ho ea ho avocado ho ea ka lehlakoreng le leng. Hopola hore ho na le sekoting se seholo ka hare, kahoo u se ke ua leka ho fokotsa nama. Khetha k'hokotla ebe u e tšoara ka matsoho ka bobeli, e e sotha ka mahlakoreng a fapaneng ho arola halofo. Tšoela ka sekoting ka siponko mme u lahle. Hlalosa marola a avocado 'me u khaole li-chunks tse nyane. E phaella ho sekotlolo le motsoako oa langa le le lej. Pheta ka khase e setseng.
- Mamela salula ka bonolo ho fihlela metsoako eohle e kopanngoa. Lokisetsa salate ka platter ea tšebeletso. Sebeletsa mofuthu kapa mocheso oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 471 |
| Total Fat | 35 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 23 g |
| Cholesterol | 0 mg |
| Sodium | 891 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 10 g |
| Liprotheine | 8 g |