Kempe ena e bonolo ea Vegetarian Shepherd's Pie e etsa lijo tse ngata bakeng sa limela le mokhoa o khanyang o se nang nama bakeng sa li-carnivores. Sejana se phatloha ka mekhoa e metle ea linaoa, meroho le litlama le monate o monate oa litapole, o leng o etsang hore os e be tlaase likarolong. Seo u sa lokelang ho se rata.
Sejo ke lijo tse phethehileng ka boeona tse hlokang ho hongata ho sebeletsa empa haeba u utloa hore ho na le ntho e hlokahalang, bohobe bo boima kapa salate e tala e tala ke ho tsamaisana haholo.
Haeba u setseng Pie ea Vegetarian ea Pie, e senya hantle.
Seo U tla se Hloka
- 900g / 2 lb litapole tse tsoekere (li qhibililoe, li khaole ka likotoana tse kholo)
- 6 lebese la tbsp
- 110g / 1 stick butter (cubed)
- 1 oli ea meroho
- 115g / 1 kopi eiee (e qhibililoe)
- 115g / 1 senoelo rantipole (khabeloa chopped)
- 1 clove garlic (khabeloa chopped)
- 1 e na le linaoa tse tsoakiloeng (tse tšolotsoeng, bona lintlha tse ka tlaase mona ***)
- 1 e ka khetsa tomate (e tšolitsoe)
- 1 senoelo meroho Stock
- 115g / 1 kopi e tšoeu ea li-mushroom (e entsoeng)
- 2 tbsp flat leaf parsley (khabeloa chopped)
- 1 tbsp coriander lekhasi
- 115g / 1 kopi ea Ceddar Cheese (grated)
- Dash letsoai
- Pepere
Kamoo U ka e Etsang
Senola sebone ho 375 ° F / 190 ° C / Gas 5
- Pheha litapole ho fihlela li le bonolo, li lutse. Beha lebese le botoro ka pane e sebelisoang ho pheha litapole, khutlela mocheso le ho futhumatsa hantle ho fihlela botoro e qhibilihile. Eketsa litapole mme u panye.
- Nako ho latsoa 'me u lule lehlakoreng le le leng.
- Hala oli ka lero le tebileng. Kenya onion le rantipole le Fry metsotso e 5. Kenya konofolo mme u phehele metsotso e 'ngoe.
- Eketsa linaoa, li-mushroom le kotara ea lihlahisoa tsa meroho ho kopanya motsoako oa onion le carrot ebe u pheha metsotso e 5. Eketsa setulo se setseng, tamati, parsley, coriander le nako ka letsoai le pepere e nyane.
- Beha leqhoa ka 8 "/ 20cm ka 3" / 7cm tebileng ea ceramic kapa khalase ea ovenproof le ho koaheloa ka litapole tse monate . Fafatsa chisi e grated holim'a litapole mme o chesoe ka ontong e futhumetseng ka metsotso e 30 ho ea ho tse 35 ho fihlela holim'a metsi. ho soeufala le ho phatloha. Sebeletsa hang-hang.
Mesebetsi oa Sefate sa Moruti o etsoang ka konyana ea majoe a maholo / fatše le Pie ea Cottage le nama ea nama ea likhomo. K'homphieutheng ena le hore nama e nkeloa sebaka ke motsoako oa linaoa - u khetha khethollo ea hau - ho fana ka liprotheine, litlama bakeng sa tatso le litamati bakeng sa molemo o eketsehileng. ***
Sebelisa leha e le efe motsoako oa linaoa tse nang le makotiki kapa tse phehiloeng. Haeba u se na linaoa tse phehiloeng u tla hloka ho qala lijo pele letsatsing le fetileng ka ho tšela linaoa ebe o pheha. Kapa u ka sebelisa linaoa tse phehiloeng feela empa ho bonolo haholo bakeng sa sejana sena ke ho reka sekhoa sa linaoa tse seng li ntse li phehiloe. Khetha motsoako oo u o ratang haholo oa linaoa: Ke rata linaoa tse tšoeu , li-flageolet, liphio tse khubelu le ho eketsa litlolo, lierekisi tse ling.
Sheba liphetoho ka litlama tse fapaneng. E monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1168 |
| Total Fat | 72 g |
| Fat Satated | 41 g |
| Fat Unsaturated | 22 g |
| Cholesterol | 185 mg |
| Sodium | 703 mg |
| Li-carbohydrate | 101 g |
| Fiber Fiber | 20 g |
| Liprotheine | 35 g |