Ena ke risepe e bonolo le e bonolo ea meroho ea limela le vegan e sebelisang broccoli le litapole phehiloeng motsoako oa tomate oa mongobo oa Indian-spiced le linoko tsa khale tsa Indian, tse akarelletsang garam masala , poumine, phofo le pepere ea cayenne. E se e felile ka letsoho la lero la lemone ho hlahisa litlolo tsohle le ho li etsa pop.
Ha ho letho le fetang meroho, litapole le linoko tse ngata tsa Maindia, sejana sena se bonolo le se phetseng hantle se na le limela tsa meroho, vegan le gluten. Sebeletsa hammoho le raese kapa lijo-thollo tse sa kang tsa gluten tse kang quinoa kapa kaniwa bakeng sa lijo tse nang le gluten le mahala le vegan.
Seo U tla se Hloka
- 2 tomate (e nyenyane e khaotsoeng)
- 1 teaspoon letsoai
- 1/2 teaspoon garam masala
- 1/2 teaspoon
- oli ea komine
- 1/2 teaspoon lero le phofo
- Ho ikhethela: 1/4 teaspoon pepere ea cayenne (haeba u rata mocheso o itseng!)
- Oli e nkhang hamonate (kapa oli ea mohloaare)
- 1/2 eiee (e entsoeng)
- 2 cloves konofolo (minced)
- 1 litapole tse mahareng (tse nyenyane tse khethiloeng)
- 1 hlooho ea broccoli (e entsoeng)
- 1 hlahisa lero la lemone (le hloekileng)
- Hloekisa: li khaotsoe
- cilantro
Kamoo U ka e Etsang
- Ntlha ea pele, u sebelisa fereko e kholo, pata kapa u kopanya tamati e khethiloeng, letsoai, garam masala, komine le phofo ea lero ho fihlela e kopane ka ho feletseng. U ka boela ua li hloekisa hammoho le motlakase oa lijo haeba ho le bonolo ebile ho potlakile ho uena, kapa, u ka sebelisa seretse le pestle haeba u ka ba le e kholo e lekaneng.
- Ka mor'a moo, ka skillet e khōlō holim'a mocheso o mofuthu, futhumatsang oli ea mocheso kapa oli ea mohloaare 'me u kenye eiee e khethiloeng, konofolo e nang le minced le litapole tse khethiloeng, e hlohlelletsang ho kopanya le ho chesa litapole ka tsela e tšoanang. E futhumetse kaofela metsotso e 2 ho isa ho e 3, ebe o kenya broccoli e khethiloeng. Haeba pan e ome haholo, o ka eketsa metsi a mang, ha ho hlokahala. Mocheso bakeng sa metsotso e 2 ho isa ho e 3.
- Eketsa motsoako oa langa le le lej ho skillet, ebe o koahela le ho pheha metsotso e 6 ho isa ho e 8, o susumetsa ka linako tse ling, kapa ho fihlela litapole le broccoli li pheha hantle.
- Hang ha litapole le broccoli li futhumetse mme li phehoa, tlosa pan ka mocheso, 'me u finyelle lero la lemone holim'a metsi a monate (sena se thusa litlolo tsa popula ho feta), ebe o khabisa ka cilantro e sa tsoa hloekisoa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 218 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 69 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 7 g |
| Liprotheine | 8 g |