Li-bean Black Black li phehoa ka biri ebile li khahloa ka onion, garlic le li-cilantro. Ke tletse linaoa ka tsela ena ha ke ne ke e-na le lihlahisoa tsa cilantro li lutse holim'a k'haravene - makhasi a sebelisoang ka mokhoa o thabisang - mme ke nahana hore ke tla ba lahlela ka pitseng. E bonolo, e monate.
Etsa linaoa tsena ka phaella ka ho eketsa chile kapa tse peli tse nang le konofolo kapa feela ka holim'a sejana sa ho qetela se nang le setlolo se bitsoang Green Pepper Relish, Grilled Tomatillo Salsa , kapa se boloke bonolo le Chile Onion Relish kapa Salsa Fresca . Ho sa tsotellehe boemo leha e le bofe, ho fafatsa fesco ea queso (joalokaha ho tšoantšetsoa) ho hlophisa ntho tsohle hantle.
Ke biri efe eo u lokelang ho e sebelisa? Ho sa tsotellehe hore na u na le eng ho pota-pota (hobane, mohlomong u rata tatso ea eona) ke khetho e ntle. Seo se boletse hore linaoa tse kholo kapa tse mafura li ka ba matla haholo ha li phehiloe. Kahoo pilsner kapa lager e ka ba khetho e ntle ho feta IPA.
Seo U tla se Hloka
- 1 linaoa tse limilione tse likete (aka turtle beans)
- Eiee 2
- 2 cloves konofolo
- 2 tablespoons oli ea mohloaare (kapa oli ea meroho)
- Likopa tse 2 tsa biri (li-ounces tse 12 ka 'ngoe)
- Lihlopha tse peli tsa cilantro (e le feela, boloka makhasi bakeng sa tšebeliso e 'ngoe)
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Beha linaoa ka sekotlolo se seholo, koahela ka metsi a batang, 'me u lule ka bosiu bosiu ho soak (kapa sebelisa Mokhoa o Potlakileng oa Soak : beha linaoa ka pitseng, u li koahele ka metsi, u li belise, u li koahele, u tlose mocheso , tlohela hora e le 'ngoe, u phalle,' me u be le voila! U na le "linaoa tse tekiloeng" tse lokiselitsoeng ho pheha!).
- Ebola 'me u robe lieiee le konofolo.
- Ka pitsa e kholo ka mocheso o phahameng, chesa oli. Ha oli e chesa (e tla sisinya hanyenyane), eketsa lieiee mme u phehe, e tsosang ka linako tse ling, ho fihlela e le bonolo, hoo e ka bang metsotso e meraro. Eketsa konofolo mme u phehe, u hlohlelletse, ho fihlela monko o monate, metsotsoana e 30 ho isa ho motsotso. Butle-butle ho noa biri ho fokotsa ho fofa. Kenya likotlolo tse 4 tsa metsi, hape.
- Hlatsoa linaoa mme u li kenye pitseng ka biri. Tlisa linaoa le biri ho pheha.
- Ha linaoa li ntse li pheha, hlakola limela tsa cilantro 'me u sebelise mohala oa kichine hore u li tlame likotong tse peli. Kenya tsena ho pitsa.
- Ha linaoa le biri li qala ho pheha, fokotsa mocheso ho boloka ho tsitsa. Ho pheha, ho susumetsa hang ka nako e telele, ho fihlela linaoa li qala ho ruruha joaloka linaoa tse phehiloeng 'me li batla li le lerootho, hoo e ka bang metsotso e 30. Eketsa letsoai e le hore metsi a phehang a fumanehe hantle - eketsa letsoai le lekaneng e le hore tatso ea metsi a phehang a theohe butle haholo empa e latsoa letsoai). Tsoela pele ho emisa linaoa ho fihlela u loma ka ho feletseng, hoo e ka bang metsotso e 15. Sebeletsa linaoa li futhumetse kapa li futhumetse, li khabisitsoe, haeba u rata, joalokaha li hlalositsoe ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 240 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 42 mg |
| Li-carbohydrate | 38 g |
| Fiber Fiber | 9 g |
| Liprotheine | 11 g |