Couscous ea Israele ke lijo-thollo tse monate, tse khotsofatsang le tse phetseng hantle tsa pasta tse natefeloang ka monate sebakeng sa hau sa pasta le raese. Ba bang ba pheha ebe ba e senya joaloka pasta, ba bang ba e hlahisa ka metsing e le hore e ka ba pasta kapa bana ba banyenyane, empa ka mor'a ho leka tsena kaofela, ena ke tsela e molemo ka ho fetisisa eo ke e fumaneng hore ke e thabele! Ketso ea ho itlhoekisa habonolo ea motsoala oa pele e eketsa tatso 'me e boloka mokhoa oa ho fetoha mushy.
Ikutloe u lokolohile ho kenella li-mushroom le limela tse ling tseo u li khethileng - broccoli sauteed kapa steamed kapa spinach e bile litlatselo tse babatsehang lijana tsa lelapa la motsoala oa Iseraele , joalokaha ho na le tomoso ea phepo e nepahetseng. Eketsa tofu - ea leoatleng, e chesitsoeng, e phehiloeng kapa e halikiloeng - ho boloka vegan ena ea lijo, kapa ho eketsa litlhapi tse halikiloeng kapa protheine e 'ngoe e phetseng hantle ho eketsa pelo e nyenyane.
Tlhokomeliso: K'honthinente ena e ngotsoeng e loketse lijo tsa mafura le li-vegan , empa joaloka lijo tse fanoang bakeng sa batho ba nang le thibelo ea lijo kapa ho kula, etsa bonnete ba hore u bala litlhaku tsa lisebelisoa tsohle ho etsa bonnete ba hore ha ho na lebese le patehileng- metsoako e entsoeng kapa lisebelisoa tse ling tse sebetsang ho uena.
Seo U tla se Hloka
- 3 tablespoons oli ea mohloaare, arotsoe
- Likopi tse peli
- Couscous ea Iseraele
- 4 dikopi tse tlase-sodium meroho moro
- 2 cloves e khōlō e garlic
- 1 lb. li-mushroom tse senyang li arohane
- 3 tablespoons veine e tšoeu
- 1 teaspoon e omisitsoeng thyme
- 1/4 senoelo se kolobisitsoeng parsley e ncha
- 1/2 teaspoon lebōpong la leoatle, le ho feta ho latsoa
Kamoo U ka e Etsang
- Lokisetsa motsoalle oa hau oa motsoalle. Ka sekotlolo se boholo-holo se nang le boima bo fetang moeeng-mocheso o phahameng, mocheso oa mocheso oa oli o 2 oa mohloaare . Eketsa motsoako oa motsoako le ho pheha, ho susumetsa ka linako tse ling, ka metsotso e 3-4 kapa ho fihlela monko o monate le o monyenyane ho toasted. Eketsa lihlahisoa tsa meroho, tlisa motsoako ho pheha ebe o fokotsa mocheso le ho qeta metsotso e 10-12 ho fihlela metsi a fetoha mouoane 'me motsoal'ae a bonolo. Beha ka thōko.
- Ha metsoala ena e e-na le motsoako o motlakase, futhumatsa oli e setseng ea oli ea mohloaare e setseng ka sekotlolo ka moeeng-mocheso o phahameng. Eketsa konofolo, li-mushroom, le veine e tšoeu le ho pheha, e tsosang hangata, ka metsotso e ka bang 5. Eketsa thyme e omisitsoeng, parsley e ncha, le letsoai, le hlohlelletsang ho kopanya, le ho pheha hoo e ka bang metsotso e 3-4 ho feta, kapa ho fihlela boholo ba mongobo oa li-mushroom le fetohile mouoane.
- Kenya motsoako oa motsoako oa Iseraele o phehiloeng ho motsoako oa li-mushroom o otlang hantle ho kopanya. Karolo holim'a lipoleiti 'me u kenye letsoai le pepere ho latsoa. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 332 |
| Total Fat | 8 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 690 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 5 g |
| Liprotheine | 12 g |