Kakaretso ena ea limela tsa meru ea Moroallo e tsoa mohlokomeli oa limela tsa meroho le ea mongoli Aurelie Pare, mongoli oa The Healthaliciously Good Cookbook .
Aurelie o re, "Sopho e monate ea pelo ea vegan e monate haholo bakeng sa lijo tsa mantsiboea a beke le beke. Ho ja lijo tsa Moroallo hangata ho na le ginger, sinamone, komine le cilantro. Ke nako e monate haholo ea ho sebelisa likhoeli tsa mariha."
Aurelie o fana ka malebela a seng makae bakeng sa ho etsa sopho e monate ea limela le vegan sa Moroccan:
- Ho ja lijo tsa Moroetsana ho ka fapana ka mokhoa o fokolang, kahoo u ka 'na ua batla ho tlohela jalapeno ho qoba ho etsa sopho e monate haholo.
- Linaoa tsa Pinto, linaoa tse tšoeu, linaoa tsa liphio, linaoa tse ntšo le lentile tse tala li ka sebelisoa ho e-na le li-chickpeas haeba li lakatsa.
- Leka ho fumana moro o tlaase oa sodium kapa ho etsa moro oa maiketsetso ho boloka sodium e nang le sopho e tlaase. U ka boela ua khetha mofuta o fokolang oa sesedium ea tamati e entsoeng ka makoetliso kapa ho sebelisa tomate e ncha sebakeng se le seng sa tamati e entsoeng ka makoti.
Seo U tla se Hloka
- Khaba ea 1/2
- oli ea mohloaare
- 1 onion, e khaotsoe
- 1 pepere e khubelu ea tšepe, e khethiloe
- 1 pepere e nyenyane ea jalapeno, e khaotsoe
- 1/2 senoelo sa celery, se qhibililoe
- 1/2 senoelo sa lihoete, tse khethiloeng
- Likotlolo tse peli tsa li-mushroom, tse teteaneng
- Likopi tse 3
- meroho moro
- 28-ounce e ka khetsa tamati
- Likopi tse 2 tse phehiloeng
- chickpeas
- 2 di-teaspoon lijalo tsa Moroetsana
- 3 tablespoons morara o omisitsoeng
- 1 tablespoon lero la apole le lebise tlhokomelo
- Letsoai le pepere ho latsoa
Kamoo U ka e Etsang
- Ka sopho ea sopho e entsoeng, futhumatsa oli holim'a mocheso o mofuthu. Sautee e onion, pelepele, celery, lihoete le li-mushroom ka metsotso e ka bang 10 kapa ho fihlela ha o le bonolo.
- Hlohlelletsa meroho, tomate, le li-chickpeas mme u tlise sopho e pheha ka mocheso o phahameng.
- Hang ha o phehile, fokotsa mocheso ho isa bohareng, koahella ka thōko, 'me u emelle ho fihlela o phehiloe (hoo e ka bang metsotso e 15-20).
- Hlohlelletsa lijalo, morara o omisitsoeng le lero. Sebeletsa!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 311 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 796 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 12 g |
| Liprotheine | 16 g |