Sopho e entsoeng ka sekhahla sa asparagus ea selemo e koahetsoe ke li-chickpe 'me e khahliloe ke gremolata, motsoako oa parsley, konofolo le lemon. Se sebeletse e le thupelo ea pele moketeng oa lijo tsa motšehare kapa e le tsela e khanyang e nang le salate, karoloana ea chisi, le bohobe bo bong bo boholo.
Seo U tla se Hloka
- Sehlopha sa 1
- asperagus (hoo e ka bang li-ounise tse 12)
- 4 dikopi meroho moro kapa
- khoho ea khoho
- Li-chickpeas tse 1 li ka khona (aka
- linaoa tsa garbanzo ), li hlatsoitsoe ebile li tšolotsoe
- 1 teaspoon e ntle ea leoatle letsoai, hammoho le ho feta ho latsoa (tlohela haholo haeba u sebelisa moro o rekiloeng ka lebenkele)
- 1/2 senoelo-lekhasi la parsley makhasi
- Makhasi a 10 ho isa ho a 12 (ho ikhethela)
- 1 lemon
- 1 clove garlic
- Dipole tse 2
- oli ea mohloaare e sa lekaneng
- 1/4 teaspoon pepere e ncha e mongobo
Kamoo U ka e Etsang
- Fokotsa mahlaka a asparagase ka ho khaola le ho lahla masentimithara a ka tlaase kapa a mang a litlama (haeba lipheletso li omisitsoe kapa li soothoa, khaola le ho lahleheloa ke lipheletsong tsa ho felisa seo!). Tlosa litlhahiso tsa asparagus (feela tse ka holimo ho 1 cm kapa ho joalo) ebe u li beha ka thōko. Etsa hore o senya bongata bo setseng ba asene le ho ba beha ka thōko ho arohana le malebela.
- Hlatsoa 'me u tšollele li-chickpeas.
- Kenya likhohlo le moro ka sekotlolo se ka hare. Tlisa ho pheha ka mocheso o phahameng. Kenya litlhaka tsa asparagase le letsoai, haeba u li sebelisa. Fetola mocheso hore o lule o tsitsitse 'me o phehe ho fihlela setlolo sa sethopo sa metsi se le bonolo haholo, metsotso e 5 ho isa ho e 10 ho ea ka hore na likhaka tsa asparagase li teteaneng hakae.
- Ha sopho e ntse e emela, fokotsa parsley. E kenye ka sekotlolo se senyenyane. Haeba u sebelisa koena, senya le ho e eketsa parsley.
- Ebola 'me u fokotse konofolo ebe ue eketsa parsley.
- Etsa lemon ka motsoako oa parsley-garlic. Khaola lemon ka halofo le lero ka har'a motsoako. Eketsa oli ea mohloaare le pepere. Khothalletsa ho kopanya. Kenya letsoai ho latsoa le ho beha ka thōko.
- Haeba u na le blender ea letsoho, hona joale ke nako e kholo ea ho e sebelisa-o hlahisa sopho ka har'a pitsa ho fihlela e boreleli. Ha ho na blender ka letsoho? Whirl sopho e entsoeng ka lijo kapa ea blender. Etsa bonnete ba hore o koahela top holimo ka khalase ea kichineng ho tšoara li-spurts le ho qoba ho chesa leha e le efe. Whirl ho fihlela ka ho feletseng, e boreleli.
- Khutlisetsa sopho ho e pitsa mme e e tlise ho e emisa. Eketsa lisebelisuoa tse boloketsoeng, u fokotsa mocheso ho boloka ho omisa, 'me u phehe ho fihlela lithuto li le bonolo, hoo e ka bang metsotso e meraro. Kenya letsoai ho latsoa. Sebeletsa sopho e chesang, 'me kelisi ea parsley e khabisitsoe ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 416 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 1,481 mg |
| Li-carbohydrate | 61 g |
| Fiber Fiber | 14 g |
| Liprotheine | 22 g |