Kakaretso ea litapole tse mashed le li-vegan tse nang le litlolo tse ngata tse tsoang litlama tse ncha, ho akarelletsa le basil e ncha, rosemary le parsley e ncha. Li-litapole tsa mashed tse mongobo le tsa vegan li na le monate haholo, li ka 'na tsa batla ho li ja. Kapa, haeba u khetha, sebeletsa le lijo tsa hau tse tloaelehileng tsa vegetarian gravy .
Ho sebelisa lebese la soya le margarine ea vegan ho boloka litapole tse maiketsetso tse entsoeng ka mafura li sa fumanehe ka botlalo le vegan le ho fokotseha ka mafura ho feta litapole tse tloaelehileng. U ka sebelisa motsoako ofe kapa ofe oa lebese leo u o ratang, empa ke khothaletsa lebese la soy le sa hlahisoang ke soya kapa lebese le teteaneng le le monate le nang le lerootho bakeng sa litapole tse hlabosang ka ho fetisisa.
Seo U tla se Hloka
- 4 lik'hilograma tse litapole (tse peeled le tse khethiloeng)
- 1 salt tsp (bakeng sa ho pheha litapole)
- 2 tbsp oli ea mohloaare
- 1/2 eiee kapa e bofubelu eiee (e nyenyane e hlakiloeng)
- 2 cloves konofolo (minced)
- 1/4 senoelo sa eiee e tala (e entsoeng)
- 1 tbsp e hloekileng ea rosemary (e entsoeng)
- 2 tbsp fresh basil (chopped)
- 1 senoelo sa soy lebese (kapa
- e leng moemeli oa lebese la lebese )
- 1/2 senoelo sa margarine ea vegan
- Ho ikhethela: 3 tbsp
- tomoso ea phepo e nepahetseng
- 3 tbsp Fresh parsley (e khaotsoe)
- dash letsoai (kapa ho latsoa)
- pepere (kapa ho latsoa)
Kamoo U ka e Etsang
- Sopho e khōlō kapa pitsa ea litšoene, koahela litapole ka metsi. Kenya 1 teaspoon ea letsoai, mme u tlise ho pheha. Lumella ho tsuba ka mocheso o phahameng ho fihlela litapole li pheha, hoo e ka bang metsotso e 30. Hlakola 'me u lumelle ho pholile hanyenyane.
- Kopeng e arohileng, sautee e bofubelu kapa e mosehla, eiee e tala le konofolo oli ea mohloaare ka metsotso e 3-5, ho fihlela lieiee e le bonolo. Fokotsa mocheso ho theosa le ho eketsa rosemary le basil. Pheha metsotso e le 'ngoe feela, u susumetsa kamehla. Tlosa mocheso.
- Ka mor'a moo eketsa lieiee le konofolo, lebese la soya (kapa motsoako o mong oa lebese la lebese), margarine ea vegan le tomoso ea boipheliso ho ea litapole 'me u pene ho fihlela ho e-na le ts'ebetso e tsitsitseng, e eketsa metsi a mangata ha ho hlokahala ha u ntse u tsamaea.
- Eketsa parsley e ncha qetellong, 'me u kopanya hantle ho kopanya le ho arolelana ka tsela e tšoanang. Noa litapole tsa mashed ka letsoho ka seatla se bulehileng ka letsoai le pepere ho latsoa. Sebelisa letsoai la leoatle kapa letsoai la kosher le pepere e ncha e ncha bakeng sa tatso e monate.
- Sebeletsa mokokotlo oa hau oa limela tsa limela tsa limela haeba o lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 412 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 584 mg |
| Li-carbohydrate | 65 g |
| Fiber Fiber | 8 g |
| Liprotheine | 9 g |