Ena ke harese ea limela tse futhumetseng le e tšelisang le phepelo ea mushroom pilaf e nang le tatso e ngata ea lefatše ho tswa ho eiee, rosemary le li-mushroom. 'Me, e fokotseha haholo' me e tlaase haholo k'holongeterole hape. Bakeng sa sesepa sa pleyf ea harese ea vegan eo e seng e le tlase ho mafura 'me e sa sebelise k'holeseterole ka ho feletseng, tlohela feela cheese ea Parmesan, kapa, o ka leka ho eketsa le tomoso ea phepo e nepahetseng ho e-na le cheese.
Batho ba bang ba rata sebopeho sa harese, 'me u ka fumana hore le uena u rata hore e tla rekisoa ka ho feletseng karolong ea ho hlahloba, haholo-holo haeba u sebeliselitse lijo tse ling tsa trendier, tse kang quinoa kapa kaniwa , tse atisang ho ba ka lehlakoreng la theko e tlaase. Ha e le hantle, haeba u batla ho leka ka mefuta e sa tšoaneng ea lijo-thollo, kamehla u ka fetola harese bakeng sa seo u se ratang, kapa leka ntho e ncha, e kang ea lijo-thollo e feletseng ea lijo-thollo kapa teff , haeba u se u ntse u e-na le eona.
Haeba u rata harese kapa u batla li-recipe tsa harese tse bonolo, leka le bonolo e le monate pilaf ea harese, 'me, haeba u fumana, u rata harese ea meroho le harese ea pilef ka mor'a ho leka mokhoa ona, leka ntho e nyenyane e monate le e monate ka t raese ea hae e hlaha le recipe ea barley pilaf . Thabela!
Kakaretso ena ea harese ea limela tsa harese le ea mushroom e tsamaisoa ke Mokhatlo oa Sechaba oa Barley oa Lijo.
Seo U tla se Hloka
- 1/2 senoelo se hloekisitsoeng ka li-mushroom (sebelisa li-mushroom tse tloaelehileng tse tšoeu kapa li-mushroom hape li monate)
- 2 tsp. oli ea mohloaare
- 1 khase harese ea harese
- 3 dikopi meroho moro
- 2 tbsp. liiee tse tala tse khethiloeng (li-scallions)
- 1/4 tsp. e sithabetseng rosemary e omisitsoeng
- 2 tbsp. lijo tse ncha tse entsoeng ka Parmesan (tse tlohang kapa tse nkeloang sebaka
- tomoso ea phepo e nepahetseng haeba u ja vegan)
- Letsoai la leoatle kapa letsoai la kosher le pepere e ntšo e ncha, ho latsoa (ho ikhethela)
Kamoo U ka e Etsang
- Pheha oli ea mohloaare ka sekotlolo; eketsa li-mushroom le sautee ho fihlela feela e le bonolo, hoo e ka bang motsotso kapa tse peli.
- Eketsa harese, moro oa meroho , oiee e tala le rosemary. Tlisa ho pheha.
- Fokotsa mocheso ho tlaase, koahele 'me u phehele metsotso e 45 kapa ho fihlela harese e le bonolo mme metsi a kenngoa.
- Hlatsoa lero le entsoeng ka grated Parmesan holim'a pilaf ea harese mme u sebeletse chesang.
- Nako e nyenyane ka letsoai le pepere, ho itšetlehile ka tatso ea hau. Letsoai la leoatle kapa letsoai la kosher le pepere e ntšo e ncha e tla u fa tatso e ntle ka ho fetisisa.
Tlhahisoleseding ea phepo ea phepo, ka ho sebeletsa:
Tšebeletso e le 'ngoe (karolo ea bone ea recipe) e fana ka hoo e ka bang:
Lik'hilojule tse 242, protheine e 7g, 7g mafura, 40g, lik'habohaedreite, 4mg k'holeseterole, 11g fiber, 790mg sodium.
Haeba u rata ho pheha ka harese, u ka 'na ua leka ho leka lijo tse seng kae tse phetseng hantle. O phehiloe ka teff - lijo-thollo tse nyane tse tsoang Afrika ? Kapa ho thoe'ng ka kaniwa? E utloahala joaloka quinoa, empa ha ho joalo. Na u kile ua utloa ka mahala? E na le lijo-thollo tse nang le mabitso a makatsang, 'me ha e le hantle, ho na le quinoa, e tummeng ka ho fetisisa ho tsohle le buckwheat: eo u e ratang haholo ea gluten le e kholo bakeng sa biri!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 161 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 2 mg |
| Sodium | 702 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |