Li-pasta e fagioli tsa limela tsa meroho, kapa li-pasta tsa Italy tse nang le linaoa, e na le recipe e phahameng ea liprotheine bakeng sa limela le li-vegans (kapa Mataliana!). Pasta fagioli e entsoe ka pasta e nyane (sebelisa likhetla tse nyenyane, maqhama a seqha, kapa likhahla tsa macaroni) le linaoa tse tšoeu tse phehotsoeng ka moriana oa tomate o tletseng Italy, o nang le garlic e ngata, basil, oregano le lipalesa tse ngata bakeng sa tatso e eketsehileng.
Ke rata lijo tsena, hobane ke rata ho bapala ka carbs (yum!) Empa linaoa tse tšoeu, langa le le lej sauce le litlama tse ncha li halefisa carbs, li kenyelletsa matla a protheine.
Tlhahiso ena ea pasta fagioli e etsoa ka linaoa tse ntle tsa leboea bakeng sa fiber e ngata e phetseng hantle le liprotheine. Ho etsa pasta fagioli le ho feta liprotheine, sebelisa pasta eohle ea koro. Joalokaha ho le joalo, kakaretso ena e le ea limela le limela (mme e ne e tla be e se na gluten haeba u sebelisa pasta ea mahala ea gluten), empa u ka e phahamisa ka cheese ea Parmesan haeba u sa ja vegan kapa tomoso ea phepo e nepahetseng , haeba u.
Seo U tla se Hloka
- 1 tsp letsoai + 1/2 tsp
- Lik'hilograma tse 1/2 tse nyenyane tse khetholloang kapa tse khabisitsoeng
- Likopi tse 4 metsi
- 2 makotikoti a maholo a linaha tse ka leboea
- 3 tbsp oli ea mohloaare
- Anyezi e le 'ngoe, e qhibililoe
- 3 cloves konofolo, minced
- 2 tsp basil e hloekileng, e qhibililoe
- 1 tsp omori oregano
- 1/2 tsp pepere
- 1 1/2 tbsp paprika
- 1 senoelo sa tomate sauce
Kamoo U ka e Etsang
Pheha pasta ka metsing ka 1 teaspoon ea letsoai. Tlosa mocheso 'me u tšolle hoo e batlang e le metsi, u boloke hoo e ka bang 1/4 ho 1/3 senoelo sa metsi a phehang, ebe u eketsa linaoa. Koahela 'me u behe ka thōko
Ka skillet e sa arohaneng, sautee eiee e entsoeng ka letsoai, konofolo e nang le monokotšoai, basil e entsoeng ka lekhetlo le lecha, oregano le 1/2 teaspoon ea letsoai le pepere metsotso e 3 ho isa ho e 5, ho fihlela lieiee e le bonolo.
Eketsa lieiee le linoko ho linaoa le pitsa ea pasta le ho beha mocheso o tlaase.
Ha motsoako o futhumatsa ka mocheso o tlaase, eketsa moriana oa paprika le tomate mme o hlohlelletsa ho fihlela o kopantsoe mme o halefile. U ka eketsa metsi a mangata haholo, haeba u khetha sejana sa "soupier", kapa u chese nakoana e le hore u phehe mongobo o mong hape haeba o o fumana hape.
Sebeletsa pasta ea hao ea meroho e chesang le e chesang ka holimo le cheese ea Parmesan kapa tomoso ea phepo e nepahetseng ho e boloka. Thabela lijo tsa hau tsa mantsiboea tsa Italy!
Etsa lijo tse feletseng ka ho sebetsa hammoho le salate e tala e tala le bohobe bo bong bo entsoeng ka letsoho . Le veine? Ho na le khubelu e bofubelu, e kang Pinot Noir kapa Chianti, ka ho khetheha e le Setaliana!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 521 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 612 mg |
| Li-carbohydrate | 85 g |
| Fiber Fiber | 15 g |
| Liprotheine | 21 g |