Papali e meraro ea Paseka ea Bean e nang le Sauce ea Creamy Spinch

Kakaretso e nang le phepo e ntle ea protheine ea veine e phetseng hantle, e phethahetseng bakeng sa limela, e nang le ligrama tse 17 tsa protheine ka nako e tsoang ho linaoa tseo, hammoho le limatlafatsi tse ngata le fiber. Lekhabiso lena la pasta le kopanya linaoa tse tharo tsa linaoa le sipinake ka mongobo o mosoeu oa vegan. Sebaka sa pasta sa mefuta e mengata ea lijo-thollo le li-vegan.

Li-Vegetarian tse eketsehileng le li-Vegan Li-Recipes tsa Italy:
Tofu Manicotti
Hannah Montana
Fat Vegan e Ntle ea Eggplant Lasagna Recipe
Minestrone Soup
Tofu Cacciatore
Easter Garlic Recipe Baket
Las Vegas Tofu Las Vegas Recipe
Pesto ea sefate sa limela
Mokopu le Sage sa Sauce sa Sauce

Seo U tla se Hloka

• 1 tablespoon oli ea mohloaare
• 1 eiee e kholo, e lesotsoe
• 2 cloves konofolo, e sithabetseng
• 1 pepere e khubelu ea tšepe, e khethiloe
• 1 teaspoon e omisitsoeng oregano
• 1 15 ha e ka qhibiliha litamati, kapa likopi tse 2 tsa tomate tse ncha
• 1/2 senoelo se phehoang linaoa tse khubelu tsa liphio
• 1/2 senoelo se phehiloeng ka linaoa
• 1/2 senoelo sa chickpea tse phehiloeng
• Letsoai le pepere ho latsoa
• 1 senoelo tse nyenyane tsa pasta
• 2 tablespoons margarine
• 4 tablespoons phofo
• Likopi tse 2 lebese la soy
• 1/2 teaspoon grated nutmeg
• Lik'hilograma tse 1/2 tse khaotsoeng ka spinach e tala

Kamoo U ka e Etsang

1. Hala oli ka sekotlolo se seholo holim'a mocheso o mofuthu. Fokotsa oiee, garlic le pepere habobebe ho fihlela meroho e le bonolo, hoo e ka bang metsotso e 8.
2. Eketsa oregano, tamati, linaoa le li-chickpeas. Nako ea ho latsoa ka letsoai le pepere. Koahela sekoahelo mme u bosose ka metsotso e 20.
3. Lokisa pasta ho latela litaelo tsa liphutheloana. Hlakola 'me u kenye motsoako o phehiloeng oa linaoa mme u behe motsoako ona sefateng se sa tebang.

1. Ho etsa moriana, futhumatsa margarine ka sekotlolo se ka hare. Hlohlelletsa phofo mme butle-butle eketsa lebese la soya. Tlisa semmer, e tsosang kamehla, mme e phehe metsotso e 2 ho ea ho e 3, ebe nako ea eona e na le limatlafatsi le letsoai le pepere.
2. Mocheso oa spinach ka likhaba tse 2 tsa metsi bakeng sa metsotso e 5. Hlatsoa ka botlalo 'me u ekelle moriana. Khothalletsa ho fihlela o kopane hantle.
3. Tšela sauce holim'a motsoako oa linaoa 'me u sebeletse hang-hang.

Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:

Likorolo: 371; Li-calories tse tsoang Fat: 85
% E khothalletsoa bohlokoa ba letsatsi le letsatsi:
Total Fat: 9.5g, 15%; Letlalo le khotsofatsang: 1.4g, 7%; Trans Fat: 0.0g
Cholesterol: 0mg, 0%
Sodium: 104mg, 4%
Kakaretso ea lik'habohaedreite: 56.9g, 19%
Fibete ea lijo: 12.6g, 51%
Protheine: 17.0g
Vithamine A 42%, Vithamine C 68%, Calcium 11%, Tšepe 28%

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	442
Total Fat	9 g
Fat Satated	2 g
Fat Unsaturated	4 g
Cholesterol	0 mg
Sodium	408 mg
Li-carbohydrate	74 g
Fiber Fiber	13 g
Liprotheine	18 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)