Ho na le ntho e futhumetseng le e tšelisang ka sekotlolo se seholo sa sopho e entsoeng ka lehlabula le chesang ea litapole ka letsatsi la ho oa. Ke e 'ngoe ea li-sopho tseo tse thabisang tse etsang hore batho ba bangata ba hopole lintho tsa monate. Hape ke recipe o ka etsang hore gluten e lokolohe ka boiketlo le ho itokisetsa ka mekhabiso e fokolang feela.
Haeba o qoba lebese hammoho le gluten, sebelisa lebese la kokonate le oli ea oli ea mohloaare ho nka lebese le botoro sebakeng sena sa sopho ea leek ea mahala ea litapole ea gluten. Liphello li tšelisa ka tsela e tšoanang.
Seo U tla se Hloka
- 3 litapole tse kholo tsa ho baka (li peeled le li-cubed)
- 1 leek (khabeloa le ho hlatsuoa)
- 3 konofolo cloves (finely minced)
- 3 tablespoons
- botoro (kapa
- oli ea mohloaare )
- 3 tablespoons
- Amaranth phofo
- Khoho ea 1 ea khoho e sa lefuteng ea gluten
- 1 lebese lebese (kapa halofo le halofo kapa lebese la kokonate le bonolo)
- Likhasepo tse 2 ho tse 3 tsa thyme makhasi
- dash letsoai (kapa ho latsoa)
- pepere (kapa ho latsoa)
Kamoo U ka e Etsang
- Pheha litapole tse entsoeng ka likotoana ho fihlela ho bonolo empa o sa phehoa. Hlakola ebe u beha ka thōko.
- Haletsa botoro ka har'a sekoahelo se seholo ka mocheso o mofuthu. Eketsa phofo ea amaranth le whisk ho fihlela motsoako o etsa pente. Tsoela pele ho whisk ho fihlela motsoako o phutholoha ebile o teteaneng, hoo e ka bang metsotso e 'meli.
- Kenya liek le konofolo mme u phehele metsotso e 'meli. Khothalletsa ho thibela ho tuka.
- Kenya litapole tse tšolotsoeng.
- Butle-butle eketsa moro oa khoho le whisk ho kopanya.
- Eketsa lebese mme u hlohlelletse ho kopanya. Add seasonings le ho omisa ka mocheso o tlaase ka metsotso e 15-20.
- Sebeletsa mofuthu.
Thabela litapole tsa hau le litapole tsa leek. U ka e sebeletsa ka salate e tala ho fana ka lijo tse monate.
Boloka e setseng firiji. Ena ke sopho e bonolo ea ho nka lijo tsa mantsiboea mosebetsing, microwaving sopho e le ho e pheta hape. O ka qeta likarolo tse fapaneng haeba u etsa sopho e kholo e ke keng ea e-ja matsatsing a 'maloa. U ka kenya microwave sopho e entsoeng ka serame 'me ua thabela likhoeli tse tlang.
Mokhoa o mong oa ho lokisa litapole ke ho li kenya ka basketball ea polasetiki ka microwave ebe o pheha metsotso e mehlano kapa ho feta ho fihlela e le bonolo.
Na u hloile ho pata litapole? Hlatsoa litapole 'me u li khabise ka letlalo. Ba tla ntse ba pheha hantle 'me phello ke sopho e ngata ea litapole e bolokang limatlafatsi matlalo a litapole.
Khopotso: Kamehla etsa bonnete ba hore mosebetsi oa hau o sebetsa, lisebelisoa, lipane le lisebelisoa ha li na gluten. Bala kamehla mabitso a sehlahisoa. Bahlahisi ba ka fetola tlhahiso ea lihlahisoa ntle le tsebiso. Ha u belaela, u se ke ua reka kapa ua sebelisa sehlahisoa pele u kopana le moetsi ho tiisa hore sehlahisoa ha se na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 179 |
| Total Fat | 12 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 91 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |