Mefuta e mengata ea diresepe e nang le sopho ea meroho e boetse e na le khoho kapa khomo ea nama ea khomo e le motheo. Hase mona-ena ke sesupa sa sopho ea 'mino ea' nete ho tloha qalong mang kapa mang oa limela kapa vegan a ka thabela.
Ho etsa sopho e kholo ea meroho ke bokhoni ba mohlokomeli oa lehae a lokelang ho ba le eona ha a ntse a pheha. Hase feela ho monate bosiu bo batang kapa nako efe kapa efe ea matšeliso ea lijo, empa ho le molemo ho uena, ho itšetlehile ka hore na ke litlhapi tse kae tseo u li sebelisang le hore na u li khaola joang, e ka ba lijo tse feletseng le tse tlatsang.
Ntho e ntseng e hlokahala ke meroho (ho itokiselitse ho molemo empa metsi a tšeloa ka bouillon e ntle), meroho e ngata, le lijalo tse seng kae. U ka fetola meroho (le litekanyo tse ngata) kemisong ena habonolo feela. Na u na le broccoli ho e-na le ho cauliflower? E fetole ka bothata. Ha u na linaoa tse tala kapa u batla ho eketsa zucchini e eketsehileng? Tsamaea pele! Li-eiee, celery, le lihoete li eketsa tatso e ngata, ka hona ho molemo hore u se ke ua nkela sebaka ntle le haeba u tlameha ho e nka.
E hloka hore e be mahala ea gluten? E-ba le bonnete ba hore u sebelisa moro oa meroho o itsoitseng ka maiketsetso, o se nang bolulo, kapa etsa bonnete ba hore moro oa hau o rekiloeng ke lebenkele ke mahala. Le uena u ka 'na ua batla ho hlahloba pokello ena ea sopho ea vegan ea gluten .
Seo U tla se Hloka
- 1 tablespoon oli ea oli (kapa oli e 'ngoe ea ho pheha e kang oli ea canola kapa oli ea soneblomo)
- 1/2 eiee e khōlō (e entsoeng)
- Ho ikhethela: 3 cloves garlic (minced)
- Likhahla tse peli tsa celery (tse khethiloeng)
- Lihoete tse peli (tse lesitsoeng le tse hlajoe)
- Likopi tse 2 li kopantsoe meroho (e qhibililoe, leka koliflower, zucchini, kapa linaoa tse tala)
- 1/2 teaspoon letsoai
- 1/2 teaspoon phofo ea konofolo
- Thyme e 1 ea teaspoon
- 1 teaspoon oregano
- 1 leaf leaf
- Likopi tse 8 tsa meroho (kapa likopi tse 8 metsi + 2 li-cubes tsa li-bouillon tsa meroho)
- 1 (14-ounce) e na le tomate (e thibelitsoeng)
- Ho ikhethela: Cheese ea Parmesan kapa sebaka sa substeste sa Parmesan
Kamoo U ka e Etsang
- Ho chesa oli ka sopho e kholo kapa pitsa ea motsoako. Kenya onion e khethiloeng, konofolo ea minced e khethiloeng, celery e khethiloeng le lihoete. Sauté, e hlohlelletsa metsotso e 3 ho ea ho e 4, ho fihlela liiee li bonolo empa u se ke ua li lumella hore li sootho.
- Eketsa khetho ea hau ea meroho e kopantsoeng le mocheso metsotso e 1 ho ea ho e 2 ho feta. U se ke ua ba lumella hore ba sootho.
- Eketsa letsoai, phofo ea garlic, thyme le oregano e hlohlelletsang ho apara meroho hantle.
- Eketsa Bay leaf, meroho kapa metsi a tsoakiloeng le bouillon cubes, le tomate e sa koaloang. Tlisetsa ho pheha, ho hlohlelletsa, ho fokotsa mocheso, le ho omisa ho fihlela meroho e le bonolo - metsotso e 8 ho ea ho e 12.
- Fetola li-seasonings ho latsoa.
- Tlosa lekhasi la bay mme u sebelise sopho ea hau ea meroho ka setlolo sa Parmesan kapa Parmesan cheese substitutes le tse ling tsa bohobe bo bobebe kapa bohobe.
Tlhokomeliso: Ho eketsa lisebelisoa tse ngata ho sopho ena e ntle, o ka eketsa linoelo tse 1 ho 2 tsa quinoa tse kileng tsa phehoa ka metsi kapa meroho. Feela u li phete hape ka sopho e chesang.
Meroho e mengata ea limela tsa meroho / meroho ea li-vegan Recipe Ideas
U ka 'na ua leka ho leka litlhapi tse ling tse ratoang ka ho fetisisa tsa meroho kapa ho hlahloba lipepe tsa meroho ea tamati ea limela tsa meroho / vegan . Haeba u batla ntho e nang le protheine e nyenyane, lipepe tsena tsa sopho ea lijo-thollo tsa veine li lokela ho tlatsa sekoloto.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 347 |
| Total Fat | 12 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 8 mg |
| Sodium | 15 276 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 9 g |
| Liprotheine | 18 g |