Sopho ena ke puree e hlollang ka ho fetisisa e nang le lipeo tsa cumin le oli ea mohloaare.
Tlhokomeliso: Tse ling tsa linaoa tse omisitsoeng li rekisoa ka likopi tsa tsona li ntse li le teng, 'me li ntle haholo bakeng sa lijana tse ling empa eseng mokotla oa Fava Bean. Sheba li omisitsoeng mme li hlahisitsoe linaoa: li phatsima mosehla, eseng maroon kapa tse sootho. Ho haella ha letlalo ho etsa hore ba phehe ka potlako (bonyane bakeng sa linaoa tse omisitsoeng) le purée ka sopho e entsoeng ka bosoeu.
Seo U tla se Hloka
- 1 lik'hilograma tse omisitsoeng li omisitsoe linaoa (peeled)
- 2 1/2 teaspoon letsoai (letsoai le letle, letsoai le ho feta ho latsoa)
- Eiee 2
- 2 cloves konofolo
- Likotlolo tse 4 ho isa ho tse 6
- moro oa kana (kapa
- moro oa meroho kapa metsi a phehang linaoa)
- Hloekisa:
- oli ea mohloaare e sa lekaneng
- Tablespoons tse 2 tsa komine
Kamoo U ka e Etsang
- Beha linaoa tse kholo ka pitsa e khōlō, li koahele ka metsi, 'me u lule u hlola bosiu. Tlatsoa, khutlela pitseng, e koahele ka metsi hape, mme u tlise ho pheha. Fokotsa mocheso ho boloka monokotšoa o monyane o monate ebe o pheha ho fihlela linaoa li le bonolo haholo, metsotso e ka bang 30 (qala ho li hlahloba kamora metsotso e 20, ka linako tse ling li pheha ka potlako). Tlosa phofu leha e le efe e hlahisang holim'a metsi ha linaoa li ntse li fofa. Tlosa mocheso, eketsa ka likhabapo tse 2 tsa letsoai, 'me u lule ho fihlela o pholile. Hlakola, u boloke metsi a phehang haeba u batla ho e sebelisa ho e-na le ea sesepa kapa haeba u batla ho e sebelisa e le sesepa sopho e 'ngoe.
- Ha linaoa li pheha, khaola lieiee le konofolo. U ka boela ua tlōla lipeo tsa komine hona joale, haeba u ka rata. Noa pane e nyenyane ea frying holim'a mocheso o phahameng. Eketsa lipeo tsa komine le ho pheha, ho sisinya pan ka nako le nako, ho fihlela ba fofonela, hantle, ho hlajoa. Nka pan ka mocheso ebe u beha ka thōko. Ha limela li pholile li li silakane ka seretse le pestle kapa li kenye ka mokotla o monyenyane oa polasetiki ebe o li pshatla ka tlaase ho pane e nyenyane kapa sekoti.
- Noa oli ea teaspoon e 1 ka pitsa, eketsa eiee le 1/2 teaspoon letsoai. Pheha, e tsosang khafetsa, ho fihlela liiee li fetoha ka metsotso e ka bang 3. Eketsa konofolo mme u phehe, o hlohlelletsa, ho fihlela monko o monate, hoo e ka bang motsotso. Eketsa linaoa tse phehiloeng le likhapi tse 4 setoana kapa metsi a phehetsoeng linaoa 'me u tlise pheha. Fokotsa mocheso ho omisa le ho pheha ho fihlela litlolo li kopanya le linaoa li arohana hanyenyane, metsotso e ka bang 10. Sebelisa blender e nang le matsoho ho hloekisa motsoako ka pitsa kapa ho phunyeletsa ka li-batches ka blender. Whirl nako e telele ho feta kamoo u nahanang hore u hloka ho fumana sopho e entsoeng hantle.
- Eketsa setoana se eketsehileng kapa pheha metsi hore u bōpe boima boo u ka bo ratang. Latsoang 'me u kenye letsoai, ha ho hlokahala.
- Latla sopho ka likotlolo, o tšela oli e ngata ea mohloaare o monate 'me u fafatse ka peō e entsoeng ka makofi.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 185 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1,187 mg |
| Li-carbohydrate | 32 g |
| Fiber Fiber | 10 g |
| Liprotheine | 13 g |