Keletso ena e bonolo ea palesa ea pasta le ea lebese e ka fumanoang e le sejana se phetseng hantle. E entsoe ka moriana o mosoeu o itekanetseng o hloekileng, o nang le konofolo e ngata ea garlic le basil bakeng sa tatso, ena ke sejana sa ho tlatsa lijo tsa lijo tsa meroho kapele le tse bonolo. Etsa tlhahlobo mme u bone haeba u sa iketsetse qeto ea ho e kenyelletsa libokeng tsa hau tse tloaelehileng tsa ho ea lijong tseo u li etsang khafetsa.
Paseka primavera ke e 'ngoe ea lipepe tse ka etsoang ka litsela tse sa tšoaneng; ho hang ha ho na tsela e fosahetseng. Ho na le mefuta e mengata ea bophelo bo botle - ho akarelletsa le broccoli, lihoete, li-mushroom le lierekisi tse nang le serame - setala sena se bonolo sa pasta se tlama hammoho meroho le pasta ka moriana o mosoeu o fokolang mafura le vegan, o nang le tomoso e nang le tomoso e nang le phepo e nepahetseng. Ka oli e nyane le ho se na lebese ka ho feletseng, palesa ena ea pasta le moriri oa mangeli a mafura haholo 'me ha e na k'holeseterole ka ho feletseng.
Seo U tla se Hloka
- 3 tbsp oli ea mohloaare
- Anyezi e le 'ngoe, e qhibililoe
- 3 cloves konofolo, minced
- 1 tbsp basil e omisitsoeng
- 6 tbsp phofo
- Likopi tse 3
- lebese la soya
- 1/4 senoelo
- tomoso ea phepo e nepahetseng
- 1 e nyenyane hlooho broccoli, khaola florets
- 1 e tsoekere rantipole, e nang le sliced
- 1/2 lik'hilograma tse koloiloeng li-mushroom tse ncha
- 1 senoelo serame dierekisi, thawed
- Letsoai le pepere ho latsoa
- 1 pound angel angel hair pasta
Kamoo U ka e Etsang
- Hala oli ea mohloaare ka sekotlolo se seholo holim'a mocheso o mofuthu. Eketsa oiee e entsoeng ka majoe, le konofolo le basil mme o lumelle ho futhumala ho fihlela onion e fetoha metsotso e 5 ho isa ho e 7. Ka mor'a moo, tsosa ka phofo ho etsa pente e teteaneng.
- Butle-butle eketsa lebese la soya, le tsosang kamehla. Hlohlelletsa tomoso ea phepo e nepahetseng, ebe u pheha ka mocheso o tlaase ho fihlela motsoako o ntse o phahamisa.
- Ka pane e 'ngoe, u sebelisa sesebelisoa sa meroho, mouoane oa li-broccoli le lihoete tse nang le sliced ho fihlela li fokola, ebe u li kenya monoang o mosoeu hammoho le li-mushroom le lierekisi tse halikiloeng. Eketsa letsoai le pepere hore u latsoe, ebe u pheha ka mocheso o tlase ho fihlela o halefile ka ho feletseng, o hlohlelletsa hangata.
- Pheha moriri oa moriri pasta ho ea ka liphutheloana, joale u sebelise mongobo oa pasta ka holim'a li-pasta tse lokiselitsoeng.
> Kapa ena e ngotsoe hape ka tumello ho The Compassionate Cook Cookbook.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 855 |
| Total Fat | 17 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 696 mg |
| Li-carbohydrate | 148 g |
| Fiber Fiber | 16 g |
| Liprotheine | 30 g |