Na u rata khopolo ea ho koahela meno ka monate o monate, o nang le lero le o monate o hlileng o se nang nama? Ka hona, risepe ena e tloaelehileng ea Turkey e entsoeng ka lensisi tse khubelu le bulgur e phethahetse ho uena, haholo-holo haeba u vegan kapa meroho.
Turkey, litlhoko tsena tse monate li bitsoa 'mercimek köftesi' (mare-juh-MEK 'kuf-tay-SEE'). Li fuoa serame e le li-appetizer, kapa 'meze,' kapa e le lijo tsa monoana libokeng tsa sechaba. Li ntle bakeng sa mekete, e bonolo haholo ebile e theko e tlaase ho lokisetsa le ho ratoa ke bohle.
U ka ba etsa letsatsi le le leng kapa a mabeli esale pele ha ba boloka hantle ka sehatsetsing ka matsatsi a 'maloa. Ha e le hantle, ha li-meatball li ntse li le teng nako e telele, li-tastier li ba teng.
Mokhatlo o Phethahetseng oa Lijo
Bakeng sa mokga oa hau o latelang, kenya lipepa tse ngata tse telele, tse pota-potileng ka platter kamoo u ka khonang ho kenyelletsa mmala tafoleng ea hau ea buffet. U tla shebella lijana tsa meatball li nyamela kapele ha baeti ba hao ba feta.
Etsa Hore e be Sesebelisoa se Tšoanang
E le hore moqoqo o tsamaee, o ka eketsa lettuce e eketsehileng ea Romaine le li-wedges tsa lemon ka lehlakore bakeng sa monate o kopanyang haholoanyane. Etsa hore baeti ba hao ba behe nama ea nama ka har'a lekhasi la lettuce, ba tlatse lero la lero la lemone 'me u le tšollele melomong ea bona. Hang ha ba leka e le 'ngoe, ba ke ke ba khona ho emisa.
Karolo e molemo ka ho fetisisa ka lijo tsena tsa monoana ke hore e ntle ho uena. Li-meatball li na le mafura a fokolang, u fumana liprotheine le fiber ho lentile, li-carb tse phetseng hantle ho tloha ho bulgur, le likhau tse lekaneng ho tloha liiee tse tala le pepere e khubelu ho etsa hore sejana sena e be se khahlisang kapa se monate.
U ka boloka 'mercimek köftesi' e loketseng ka sehatsetsing matsatsi a phathahane. Ho bonolo ho penya tse seng kae molomong oa hau ha u matha. Li-meatball tse peli kapa tse tharo li lekane ho u boloka u khotsofetse ebile u khotsofetse pakeng tsa lijo.
Seo U tla se Hloka
- 1 e lekanngoeng kopi e khubelu lentile
- Likopi tse 5 metsi
- Likotlolo tse 1 1/2 tse ntle bulgur
- Tablespoons tse 2 tsa tamati
- 2 tablespoons tse monate pepere pesa
- 3 di-teaspoon letsoai
- 1/2 teaspoon pepere e ntšo
- Fana ka tsoekere
- 1 teaspoon e khubelu ea pepere e khubelu, e seng kae ho feta ho latsoa
- 1 sehlopha sa liiee tse tala, ho hloekisoa le ho khethoa
- 1 e kholo sehlopha sa Italian parsley, makhasi feela, teteaneng stems tlosoa, khabeloa chopped
- 1 tablespoon oli ea mohloaare
- 1 teaspoon lero la lemone
Kamoo U ka e Etsang
- Ntlha ea pele, hlatsoa lentile tse khubelu ka mokokotlo oa metsi ho fihlela metsi a hlakile. Fetisetsa lentile ka sekotlolo se seholo mme u kenye metsi. Etsa mocheso holimo ebe o tlisa pheha.
- Hang ha metsi a pheha, koahela pan e tlohela sekwahelo se phunyeletse, fokotsa mocheso 'me lumella lentile ho pheha ho fihlela li le bonolo ebile li oa. Eketsa metsi a mangata, ha ho hlokahala ha ba ntse ba pheha. Hang ha lentile li phehiloe ka botlalo, ho lokela ho ba le karolo ea 1/2 cm kapa 1 1/2 cm, metsi a setseng ka holim'a lentile. Haeba ho e-na le ho hongata haholo, metsi a mang a ka tšoloha ka bonolo. Haeba ho na le metsi a fokolang haholo, pheha metsi ka tsela e arohaneng 'me u kenyeletse ho lekaneng ho e tlisa ka mokhoa o nepahetseng.
- Ha lentile li sa ntsane li chesa, hlohlelletsa litapole tsa tomate le pepere le li-seasonings. Ka nako eo eketsa e ntle le ho hlohlelletsa hammoho ho fihlela o kopantsoe le khaba ea lehong. Koahela hape 'me ue tlohele ho pholile.
- Ha motsoako o theoha fatše, se-bulgur se tla hloekisa metsi a mangata 'me e be bonolo. Ha ho pholile ho le sebetsana, kopa oli ea mohloaare, lero la lemone, eiee e tala le parsley e khethiloeng ho fihlela e abeloa hantle ka motsoako. Qetellong, latsoa motsoako 'me u kenye letsoai le pepere e chesang ho tatso ea hau.
- Tšoaea sejana sa hao sa tšepe le makhasi a lettuce, ebe u qala ho etsa nama ea nama. U sebelisa sekhechana sa motsoako ka boholo ba lepa le leholo, o se etse ka sebopeho se selelele sa mokokotlo se nang le likarolo tse teteaneng ebe o se beha ka sejana. Pheta ho fihlela motsoako oo o felile.
- U ka kenya liphoofolo tsa hau tsa nama ka tsela leha e le efe eo ue ratang, ka ho etsa likarolo tse 'maloa. Fafatsa karolo ea top of your stack ka makhasi a parsley a khaohileng bakeng sa ho khabisa, haeba ho le joalo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 159 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 710 mg |
| Li-carbohydrate | 30 g |
| Fiber Fiber | 5 g |
| Liprotheine | 8 g |