Sefate sena sa limela (le vegan ! E entsoe ka onion, konofolo, phofo le komine ea tatso, linaoa tse ngata, 'me e tletse meroho e phetseng hantle: pepere ea bell, lihoete, poone, tamati le zucchini. Ho mathela tlaase ho tse ling tsa li-veggies? Ikutloe u lokolohile ho tlohela meroho e le 'ngoe kapa e' meli ebe u eketsa mefuta e seng mekae e meng ea ho e etsa - u tla qetella u e-na le chili e monate le e monate ea vegan ea limela.
Ntho e kholo ka ho sebelisa sesebelisoa sa hao se liehang ho etsa lekhali (kapa hoo e ka bang letho) ke kamoo ho leng bonolo kateng. Tlosa li-veggies tsa hau holimo, li tlohele ho tsona, 'me u loketse ho tsamaea! Etsa feela metsoako ea hau ka nkho ea hau kapa ea liehang ho pheha, ebe u khutlela hae lijo tse nang le meroho e phetseng hantle le e phethehileng ka lijo tse ngata tsa meroho (e seng mafura a mangata le lik'hilojule) e tlaase haholo ka bobeli)!
Hobaneng u se ke ua etsa li-double-batch le hore u bōpe pōpo le lijo tse setseng! U hloka khopolo ea lijo tsa motšehare tsa beke le beke? U ka 'na ua batla ho hlahisa chili e setseng ka likotlolo tse arohaneng ka bomong ho ea le uena ka ofising bakeng sa lijo tsa motšehare tse phehiloeng hantle (le tse theko e tlaase) ka matsatsi a beke.
Lekhasi lena la meroho la meroho ke limela tsa meroho, vegan le lisebelisoa tsohle tse nang le gluten hape (le hoja u ka batla ho pata habeli mabitso a linōko tsa hau feela ho netefatsa).
Joaloka ho etsa lero la limela tsa meroho? Hlahloba li-recipe tsena tse bonolo haholo tsa meroho bakeng sa ho leka .
Seo U tla se Hloka
- Anyezi e le 'ngoe, e qhibililoe
- 2 cloves konofolo, minced
- 1 pepere e khubelu kapa e mosehla, e qhibililoe
- 2 lihoete, tse silafalitsoeng kapa tse lesoeu
- 1 poone ea kopi ea 1/2
- 1 zucchini, e hlabisitsoeng
- 2 linaoa tsa liphio tsa liphio
- Likhopi tse peli tsa 15-ounce li entsoe ka tomate
- 1/2 senoelo sa metsi
- 1 1/2 tbsp. phofo e lerootho
- 1 tsp. komine
- 1/2 tsp pepere e khubelu
- Etsa pepere ea cayenne
- Dash sauce ea tabasco (ka ho ikhethela)
- Letsoai le pepere ho latsoa (ho ikhethela)
Kamoo U ka e Etsang
- Kopanya lisebelisoa tsohle tsa pitsa kapa mocheki ea liehang 'me u li fe moferefere o potlakileng.
- Koahela 'me u phehe sebakeng se tlase sa pitsa ea koloi bakeng sa lihora tse ka bang 6 ho isa ho tse 8.
- Latsoang, ebe u fetola li-seasonings ho latsoa. U ka 'na ua batla ho eketsa letsoai la letsoai le pepere, ho itšetlehile ka seo u se ratang le li-buds tsa tatso. Ke khothaletsa haholo hore kamehla ke sebelise letsoai la leoatle kapa letsoai la kosher le pepere e ncha e ncha bakeng sa tatso e ntle.
- Pompong ena ea limela e hlahisang lihlahisoa tse 5-6 e le sejo se seholo.
- U ka lula u e-na le cheese kapa moemeli oa hau ea li -vegan sa cheese o sa rateng . Lihlopha tse ngata li rata ho hlahisa peō ea meroho e nang le tomoso ea phepo e nepahetseng .
O na le likhetho? Sheba hape: Seo u lokelang ho se etsa ka setseng se setseng
Tlhahisoleseding ea phepo e nepahetseng, ka ts'ebeliso eohle, e thehiloeng ho li-servings tse 5
Likorolo: 264, Li-calories tse tsoang Fat: 21
% Ea letsatsi le letsatsi:
Total Fat: 2.3g, 4%; Trans Fat : 0.0g
Cholesterol: 0mg, 0%
Sodium: 356mg, 15%
Kakaretso ea lik'habohaedreite: 51.8g, 17%
Fibete ea lijo: 13.7g, 55%
Litlhapi: 12.0g
Protheine: 14.2g
Li-vithamine le liminerale:
Vithamine A 143%, Vithamine C 114%, Calcium 12%, Tšepe 26%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 304 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 191 mg |
| Li-carbohydrate | 61 g |
| Fiber Fiber | 15 g |
| Liprotheine | 15 g |