Haeba u nahana hore linaoa ke ntho eo u ka e rekang ka eona kapa hore li lokela ho apeha ka tsoekere e sootho e le hore u latsoe hantle, joale ke nako e phahameng u leka Moroccan loubia kapa linaoa tse tšoeu tse tšoeu. Sejo sena se tloaelehileng, se monate haholo se ratoa malapeng a Moroccan, moo ka tloaelo linaoa le moriri o nang le tomate li nkiloeng ka bohobe ba Moroccan . Ke matšeliso a lijo a eme a le mong feela, empa a boetse a sebetsa hantle lehlakoreng le amohelehang, haholo-holo ho lijo tsa tlhapi tse halikiloeng.
Etsa hore linaoa tse tšoeu tsa Moroallo li behe lipeo tse tšoeu ka tsela eo u li ratang-litekanyo tse ka tlaase ke tataiso 'me ke sebelisa tse ling tse ngata-empa u se ke ua lihlong ha u ntse u le bohobe ha u ntse u tla batla linokoana tsa Moroccane tse lekaneng ho hlahisa sauce e matla. Oli ea mohloaare e fana ka tatso e 'ngoe ea bohlokoa, hammoho le litamati tse ncha, lieiee, konofolo le litlama. Nka mocheso ka phaposing ka ho eketsa pepere e tšeli kapa cayenne, 'me u nahane ka ho eketsa nama ea khomo kapa konyana (sheba malebela a ka tlaase).
Ka kopo hlokomela hore recipe ena e hloka linaoa tse omisitsoeng, tse hlokang bosiu bo bongata ho kena metsi a mangata. Lokisetsa esale pele e le hore u hopole ho soakisa linaoa bosiu pele u pheha.
Nako ea ho pheha ke bakeng sa ho itokisetsa khatello ea ho pheha , eo ho nkoang e le koaho ea bohlokoa mecheng ea Moroccan. Lumella nako ena ea makhetlo a mabeli haeba u tla be u ntse u tšela linaoa ka pitseng e tloaelehileng.
Seo U tla se Hloka
- 500 g (hoo e ka bang 1 lb.) haricot e tšoeu e omileng kapa linaoa tsa Cannellini, tse kolobisitsoeng bosiu bo le bong 'me li tšolotsoe
- 3 tomate e butsoitseng (
- grated )
- 1 e onion e bohareng, grated
- 3 cloves ea konofolo (khabeloa e khaotsoe kapa e hatelitsoe)
- Dipole tse 2
- li-parsley tse qhibilihileng
- 2 tablespoons e hloekileng cilantro (chopped)
- 1 tablespoon letsoai
- Lipolepo tse 2 tsa paprika
- 2 di-teaspoon tse 2 kumin
- 1 1/2 teaspoon ginger
- 1/2 teaspoon pepere ea cayenne, kapa ho latsoa (ho ikhethela)
- 1/2 senoelo sa oli ea mohloaare
Kamoo U ka e Etsang
Ho etsa li- loubia , khetha e 'ngoe ea mekhoa ena e' meli ea ho pheha.
Mokhoa oa khatello oa Cooker oa ho etsa Loubia:
- Kopanya lisebelisoa tsohle tsa khatello ea khatello.
- Eketsa 2 a etsang dilitara tse 2 (metsi a ka bang 2 lik'hilograma), mme u tlise ho simmer.
- Koahela, tlisa khatello, ebe u pheha khatello holim'a mocheso o mofuthu ka metsotso e ka bang 40, kapa ho fihlela linaoa li le bonolo.
- Haeba linaoa li ntse li koahetsoe ka mongobo, fokotsa lik'hemik'hale ho fihlela mongobo o le motenya 'me o se metsi.
- Fetola ho noa ha ho hlokoa, 'me u sebetse.
Pot Pot ho etsa Loubia:
- Kopanya lisebelisoa tsohle ka pitsa e kholo.
- Eketsa 2 a etsang dilitara tse 2 (metsi a ka bang 2 lik'hilograma), mme u tlise ho simmer.
- Koahela 'me u omelle linaoa ka mocheso o mofuthu ka lihora tse ka bang 1/2, kapa ho fihlela linaoa li le bonolo' me mongobo o teteaneng mme ha o sa na metsi.
- Haeba metsi a noa haholo nakong ea ho pheha, eketsa metsi a mangata ho thibela linaoa ho chesa.
- Fetola ho noa ha ho hlokoa, 'me u sebetse.
Hlokomela hore linaoa e lokela ho ba saucy ha li sebeletsa nako. Linaoa li tla tsoelapele ho noa metsi ha li ntse li lutse, kahoo lumella sena haeba u lokisetsa linaoa esale pele.
Litlhahiso Tse Ling tsa Loubia
- Ha ho pelaelo hore linaoa tse tšoeu li ka jeoa ka khaba, empa li boetse li monate haholo joaloka bohobe bo nang le bohobe bo boima.
- Haeba u batla ho eketsa konyana kapa nama ea nama ea khomo, e soeufetse nama (likotoana kapa likaroloana tse 2) ka oli ebe o tsoela pele ka litaelo tse hlalositsoeng.
- Refrigerate tse setseng ha linaoa li pholile ka ho feletseng. Haeba ho hlokahala, eketsa metsi a seng makae ha u ts'ula hape u sa sebelise ho feta mocheso o mofuthu ho qoba ho chesa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 398 |
| Total Fat | 27 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 17 g |
| Cholesterol | 67 mg |
| Sodium | 1,243 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 3 g |
| Liprotheine | 25 g |