Tlhaloso ea sopho e entsoeng ka meroho ea litlhapi ea Italy ea lijo-thollo (e nang le khetho ea vegan) e sebelisa li-chickpeas, hape e bitsoang linaoa tsa garbanzo le pasta ka moro o monate.
Sopho e entsoeng ka meroho ea Italy ea mefuta-futa e khabisitsoe ka pepere e khubelu ea pepere, konofolo, litlama tse ncha tsa Setaliana tse kenyelletsang rosemary le lekhasi la bay, le tamati e omisitsoeng ke letsatsi. Sopho ena ea Tuscan ea linaoa e na le bophelo bo botle le ho tlatsa. E phahame ka protheine le fiber e phetseng hantle ho tloha linaoa, le mafura a tlaase. Leka e le lijo tse feletseng le bohobe bo bongata bo entsoeng ka letsoho le mohlomong le lekhako le lehlakoreng, kapa, le le babeli le risotto ea limela bakeng sa lijo tse ngata tsa Italy tse nang le limela tsa meroho.
Bakeng sa veine? Ntho efe kapa efe ea Setaliana, ha e le hantle, e leke ka eona ka California chardonnay kapa sauvignon blanc e ommeng e le hore u lekanyetse molemo oohle o motle ka sopho.
Sefate sena sa meroho se bitsoang Tuscan garbanzo le sopho e entsoeng ka letsatsi e entsoeng ka tomate e amohelehang ka li-Beans tsa Bush's®. E hloka hore e be vegan? Tlosa feela cheese ea Parmesan ho senya - sopho ea hau e ntse e tla ba ntle ho likhahla ntle le eona.
Hape bona: Li-recipes tse ngata tse monate tsa meroho
Seo U tla se Hloka
- 1 senoelo se sephara sa pasta
- 1 1/2 tbsp oli ea mohloaare
- 1 e nyane eiee e nyenyane (e entsoeng)
- 6 garlic cloves (e tranelitsoeng)
- 2 tsp rosemary e omisitsoeng (kapa 3 tbsp rosemary e ncha)
- 1 leaf leaf
- 1/2 tsp pepere e khubelu ea pepere
- Likopi tse 2 metsi
- 1/2 senoelo sa julienned tomate e omisitsoeng letsatsing ka oli (e tšolitsoe)
- 1 carrot e bohareng (e khaotsoe)
- 2 16 ho noa makotikoti a garbanzo (a tšolloa a arotsoe)
- 2 tbsp grated Parmesan (kapa Pecorino Romano chisi (khetho; tlohela ho e boloka vegan))
- Dash letsoai (kapa ho latsoa)
- Peppi e hlabang (kapa ho latsoa)
Kamoo U ka e Etsang
- Pheha pasta ho ea ka litaelo tsa sephutheloana.
- Ka nako e le 'ngoe, ha pasta e ntse e pheha, ka mokotla o ka thōko oa seaplane, futhumatsa oli ea mohloaare ka mocheso o mofuthu. Kenya onion e khethiloeng, konofolo, rosemary, bay leaf le pepere e khubelu ea pepere. Kenya likotlolo tse peli tsa metsi, tamati e omisitsoeng ka letsatsi, likhapetsi tse nang le linaoa.
- Tlisa ho pheha, ho susumetsa ka linako tse ling, ebe o fokotsa mocheso, ho koahela le ho bososela ka metsotso e 7-10. Hloekisa ka hloko motsoako ona oa meroho ka blender kapa motsoako oa lijo mme oe khutlisetsa ka sekoahelo ho feta mofuthu o mocheso o tlaase.
- Kenya phata e phehiloeng le linaoa tse setseng le mocheso ka ho phaella ka metsi a mangata ha sopho e le e teteaneng haholo.
- Nako habonolo ka letsoai le pepere, ho latsoa, le ho ja pere e nyenyane ea Parmesan kapa cheano ea Romano (kapa e 'ngoe ea li-cheese e thata ea Italy) holimo ho sebeletsa, haeba u sa ja vegan.
- Thabela sopho ea hau ea linaoa e tšoeu ea Italy ea Tuscan!
Joaloka sopho ea linaoa? Hlahloba litšoantšo tsena tsa li-sopho ea lijo-thollo tsa linaoa tse bonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 689 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 3 mg |
| Sodium | 84 mg |
| Li-carbohydrate | 122 g |
| Fiber Fiber | 31 g |
| Liprotheine | 38 g |