U hloka kopo e bonolo le e tlatsang ea limela tsa meroho ho leka? Mona ke o mong.
Ena ke phepo e monate ea limela tsa meroho le ea vegan e nang le litapole le salate ea salate e nang le litšusumetso tsa Moroetsana. Freekeh e kopanya le litapole tse halikiloeng, phofo e ngata ea curry, li-cranberries tse omisitsoeng le li-apricot le lialmonde tse sliced bakeng sa litlolo le litlolo tse tlatsitsoeng. Hape, na ha ho monate?
Recipe le setšoantšo se amohelehang ka lijo tsa Freekeh
Seo U tla se Hloka
- 8 ounces freekeh (sephutheloana se le seng, kapa senoelo se 1 se sa koahetsoeng)
- Likotlolo tse 2 1/2 metsi (kapa moro oa meroho)
- 1 litapole tse monate (kapa lejoe, le qhibilihisoa, le hlajoe le le haliloe)
- 1 ho ea ho 2 diaspone oli ea mohloaare (bakeng sa ho phalla ka litapole)
- 1 e kholo ea pepere e tšepe (e khubelu, e tšolotsoeng)
- 1/2 onion (e pherese, e takiloeng)
- 4 cloves ea garlic (e hlalositsoeng)
- 2 tablespoons oli ea mohloaare (kapa oli ea morara oli)
- Tablespoons tse 3 ho ea ho tse 5 curry powder (bonolo)
- 1/2 senoelo se omisitsoeng ka cranberries (kapa morara o omisitsoeng)
- 1 cups apricots (chopped)
- 1 dikhase tse khabisitsoeng (leqhoa le thawed)
- 1 senoelo sa lialmonde (sliced, kapa pepita peo)
- Letsoai le pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Tšela likotlolo tse peli tsa 1/2 tsa metsi kapa moro oa meroho le tokollo ka sekotlolo ebe o tlisa pheha bakeng sa motsotso o le mong. Fokotsa mocheso ho tlaase ebe o koahela le ho omella ka metsotso e ka bang 25 ho fihlela mahalapa a le bonolo. Hang ha mahalaki a phehoa, beha sejana se fapaneng ho pholile sehatsetsing.
- Ho sa le joalo, pele ho chesa sebone ho likhato tse 375.
- Senya litapole mme u kene ka lik'hilograma tse 1 (o ka khetha ho tlosa li-skind kapa che-ke tsela eo u ikhethelang eona ka tsela leha e le efe). Beha litapole tse entsoeng ka likotlolo holim'a pampiri e behiloeng ka majoe 'me u tšele oli e nyenyane ea mohloaare ho eona. Hoahoa ka ontong ka metsotso e ka bang 25 kapa ho fihlela ha u le bonolo. Tlosa litapole tse tsoang ka ontong ebe u beha ka thōko. Litapole tse monate li ka boela tsa e-ba li-microwave, haeba u le khutšoanyane ka nako, empa u ke ke ua fumana tebileng e ts'oanelang ea tatso e tlisoang le ho chesa oli ka mohloaare.
- Ka skillet e kholo, likhasephe tse peli tsa mohloaare oa oli ea mohloaare ka mocheso o mofuthu 'me u li tšele ka pelepele tse khubelu, eiee le konofolo. Pheha metsotso e 3-5 ho eketsa phofo ea curry, letsoai le pepere. Pheha ho fihlela liiee li fetoha. Beha ka thōko ho pholile.
- Kopanya mahalake ka sekotlolo le motsoako oa meroho, eketsa litholoana tse omisitsoeng, linate, lierekisi le litapole. Nako ho latsoa le ho sebeletsa.
Phapang: Joaloka meroho? Leka ho eketsa broccoli e entsoeng ka steamed, ho cauliflower, li-chickpeas kapa lentile ho kopa ena ho e tlatsa hanyane. Fokotsa feela le ho phalla, ebe u kenella ka hare!
Bona hape:
- Li-curries tsa meroho tse tsoang ho pota lefatše
- Lihlahisoa tsohle ke eng? Lethathamo la lithollo kaofela
- Li-diresepe tse ngata tse ngata
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 764 |
| Total Fat | 37 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 24 g |
| Cholesterol | 0 mg |
| Sodium | 669 mg |
| Li-carbohydrate | 94 g |
| Fiber Fiber | 25 g |
| Liprotheine | 29 g |