Semela sa meroho ea mantlha le se monate oa meroho ho etsa sopho ea meroho, limela tsa meroho, kapa ho eketsa tatso mefuteng e mengata ea lipepe tsa meroho. U ka sebelisa sena se bonolo meroho meroho ka recipes ho letsetsa moro kapa seto sa mofuta ofe kapa ofe.
Ho etsa moroho o itekanetseng oa meroho o hlile o le bonolo feela ha o hula meroho e seng mekae ea meroho ka har'a pitsa e tletseng metsi le ho e belisa ka nakoana. Ka mor'a hore o latetse kakaretso ena hanngoe kapa habeli, mohlomong ha ho hlokahale hore u latele mokelikeli leha e le ofe nakong ea ha u iketsetsa meroho.
Motsoako oa meroho o entsoeng ka letsoho hape ke tsela e ntle ea ho sebelisa limela tsa litlama kapa litapole tse haufi le ho tsamaea hampe. Ke rata ho pholosa lintho tse kang lihlahla tsa broccoli, li-celery tse qetellang, le lihoete tsa liropole ho lihela ka har'a moroho o entsoeng ka maiketsetso. Hoo e ka bang ntho leha e le efe e kang ena e tla sebetsa: Kale stems, stlard stems, chunks ea litapole, joalo-joalo Liieee, celery le litapole li bonahala li fana ka litlolo tse ntlehali, ka phihlelo ea ka, kahoo leka ho kenyelletsa bonyane tse ling tsa tsona.
E hloka hore e be mahala ea gluten? Tloha moriana oa soy haeba u hloka ho hlahisa moro bakeng sa sopho ea mahala ea gluten . E eketsa tatso e ntle, empa ha e hlokehe haholo. Tamari, Bragg's kapa nama shoyu le eona e ka sebelisoa sebakeng sa sauce ea soya.
Moroho o bonolo o entsoeng ka mokhoa o bonolo o ka sebelisoa e le setsi sa lijo tsa meroho le vegan , li-gravies le tse ling.
Seo U tla se Hloka
- 1 onion, e khaotsoe
- 2 a sokela celery, a khethoa
- 1 rantipole e khethiloeng
- 1 e mahareng kapa litapole tse peli tse nyenyane, tse kenngoeng ka li-chunks tse kholo
- 1/3 senoelo sa li-mushroom, tse khethiloeng ka halofo (ho khetholla empa e eketsa tatso e monate)
- 3-4 cloves garlic (o ka senya kapa o ba tlohela kaofela)
- 3 bay leaves
- 1 tbsp. soy sauce (tlohela meroho ea meroho ea gluten, kapa ho se sebelise
- tamari , eo e seng ea gluten)
- Likopi tse 8 metsi
- Dash letsoai le pepere
Kamoo U ka e Etsang
- Ntlha ea pele, beha metsoako eohle ka pitsa e kholo 'me u tlise pheha.
- Fokotsa mocheso 'me u lumelle moro oa hao oa meroho hore o omelle bonyane hora, e koahetsoeng ka sekwahelo. U ka 'na ua etsa qeto ea hore u batla ho eketsa metsi a mangata ha u ntse u pheha ha ba bang ba tla fetoha mouoane. Boloka moro oa hao o koahetsoe ho fokotsa sena.
- Hang ha moro oa hau o phehiloe, tlosa meroho le konofolo mme u tlose makhasi ao.
Litlhahiso tsa recipe:
- Rera pele! Boloka lipalesa tsa broccoli, li-onion, li-celery bottoms le litapole tsa litapole haeba u tseba hore u tla etsa limela tsa meroho kapele! Kapa, haeba ho feta letsatsi kapa a mabeli hore o tla etsa pitsa ea setoana feela, o tla felisa mefuta eohle ea meroho ebe o qetella ka mokotleng oa zip kapa sekoahelo se sireletsehileng sa leqhoa e le hore ba se ba loketse ho ea ha u le 'me u se ke ua senya.
Hape bona: Li -recipe tsa sopho ea sene ea Gluten
U ka sebelisa moroho o entsoeng ka maiketsetso ho etsa sopho ea meroho, li-gravies, risottos, stews, stir-fries le ho feta. Lihlopha tse 'maloa tsa mefuta ea limela le li-vegan ho leka hore na ho na le pitso efe bakeng sa moroho oa meroho:
- Miso gravy e mebala e mehlano e meholo
- Motsoako oa setlama oa meroho
- Lijo tse hlano tsa risotto ea limela tse nang le cheese ea Parmesan
- Easy bok choy le li-mushroom tsa shiitake Li-Chinese li hlohlelletsa-fry
- Sopho e ntšo ea Caribbean le sopho ea semela
- Pho ea Vegetarian (sopho e entsoeng ka moroho oa Vietnam)
- Recipe ea raese ea meganese ea Mexico
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 40 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 93 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 1 g |
| Liprotheine | 1 g |