Sopho ena e monate ea letsoai e entsoe ka linaoa tse khubelu tsa azuki, lijo tsa yang tsa futhumatsang. Ena ke sejo se tloaelehileng haholo Asia.
Seo U tla se Hloka
- 1/2 senoelo sa azuki (adzuki) linaoa
- 1 isipuni
- raese e mafura
- 1 sengoathoana se seholo se omeletse tangerine peel (hoo e ka bang lisenthimithara tse 3)
- Likopi tse 4 metsi
- Tablespoons tse 6
- tsoekere e sootho
- 1/4 senoelo sa likotlolo, tse sithabetseng
Kamoo U ka e Etsang
- Soak linaoa le raese bosiu bo bongata ka metsi a mangata (hangata linoelo tse 3 li lekaneng).
- Ka sekotlolo sa likotoana tse tharo, tlisa linoelo tse 4 tsa metsi le raese e nang le glutin, linaoa tsa azuki le lime tse omisitsoeng tsa tangerine tse phehang (Haeba u sebelisa peele e ncha ea citrus ho e-na le peel e omisitsoeng, tatso ea lamunu e tla matlafala.)
- Etsa hore mocheso o theohele holimo, koahela 'me u bosose ka lihora tse ka bang 1 holimo ho limilione, ho fihlela linaoa li bonahala ka metsi a li koahelang feela, le ha li hlajoa ka fereko.
- Eketsa tsoekere, e hlohlelletsang ho qhibiliha. Qala ka 1/4 senoelo 'me u kenye lipolepo tse ling tse 1 kapa tse 2 kamoo u li lakatsang.
- Tlosa motsoako mocheso le pholile. Tlosa peel ea tangerine. Ha sopho e ntse e pholile, qhaqha likhantši.
- Tšela sopho ho blender. Sebelisa likhahla tse fokolang bakeng sa metsotsoana e le 1 ho isa ho 2, ho fihlela lihlahisoa tsa azuki li kopane hantle.
- Tlohela ho fihlela u itokiselitse ho sebeletsa. Nakoana pele o sebeletsa, o khabisa le mekhabiso e sithabetseng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 311 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 56 mg |
| Li-carbohydrate | 55 g |
| Fiber Fiber | 9 g |
| Liprotheine | 11 g |