Haeba u batla lijo tsa motšehare tsa motšehare hore u etse pele lijo tsa mantsiboea kapa ho batla sopho e ntle ea meroho ho fana ka khampani bakeng sa matsatsi a phomolo, sopho ena ea khale e phethahetse ho uena! Ho etsa hore vegan e sebelise habonolo ka botoro ea vegan kapa karoloana ea oli, 'me u nkile moro oa meroho le meroho, o tla fumana sopho ena e khothatsang e phethehile ka letsatsi le batang.
Sebelisa sena e le tsela e monate ea pele ho lijo tsa phomolo 'me u khahle metsoalle le lelapa la hau (non) le tsoekere. Butterut squash e na le tsoekere ea tlhaho ho eona, e etsang hore sopho ena e lutsoe joalo ka ha u beha tsoekere ka risepe empa u sa e hloke.
Ha u e-na le tsoekere ntle ho nako, ha e le hantle li-buds tsa hau li fetoha ebile ke tsoekere ea tlhaho meroho e kang ena, e etsa phepo e ntle. Haeba u qala ho tsamaea le tsoekere ea hau ea tsoekere, lisebelisoa tsohle mona li bonolo kahobane sena ha se sesepe sa lijo tse tsoekere sa tsoekere. Empa etsa bonnete ba hore u qala ho eketsa lisebelisoa tse ngata ka nakoana ho ea ho sesepa sa hau sa tsoekere e le hore ha u se u loketse ho baka u tla ba le sohle seo u se hlokang letsohong.
Le hoja ena e se recipe e tlaase ea batho ba latelang lijo tse fokolang, e na le risepe ea ha-sugar-added mme ke eona feela eo u e hlokang ha u qala ho phela ka tsoekere e sa lefelloeng. Ho shebella tsoekere e eketsehileng ke habohlokoa haholo mme ha u tlohele tsoekere e patehileng e bolokiloeng lihlahisoa tse rekiloeng. Hangata ha o qala ho hlokomela litakatso tsa tsoekere , e ka ba hobane u ne u sa tsebe tsoekere e patehileng ho seo u se jeleng.
Tsebo ea phepo e nepahetseng:
- E sebeletsa: 10
- Ho sebeletsa boholo: kopi e le 'ngoe
- Likorolo: 144
- Mafura: 4.2 g
- Mafura a khotsofatsang: 1 g
- Li-carbohydrates: 28.1 g
- Tsoekere: 1.1 g
- Sodium: 620 mg
- Fiber: .2 g
- Protheine: 3 g
- Cholesterol: 3 mg
Seo U tla se Hloka
- Likotoana tse likete tse 3 tsa squash (peeled, seeded, cubed, tse ka bang 12 linoelo)
- 2 tablespoons oli ea oli ea mohloaare (e sa tsoa nyaloa)
- 1 garlic clove (minced)
- 1 kopi e onion (e khaotsoe)
- Likotlolo tse 3 tsa moro (gluten mahala, tlase sodium kapa meroho moro)
- Likopi tse 3 metsi
- 1/2 teaspoon marjoram
- 1/4 teaspoon nutmeg (fatše)
- 1/2 teaspoon letsoai
- 1/2 pepere ea pepere
- 1/8 teaspoon pepere ea cayenne
- 1 tablespoon botoro (kapa oli)
Kamoo U ka e Etsang
- Ka ontong ea lipilisi kapa pitsa e khōlō, oli ea mocheso le ho pheha konofolo le onion ho fihlela ho fetoloa.
- Kenya squash le moro le metsi ho pitsa.
- Tlisa ho pheha le ho omisa ho fihlela squash e le bonolo 15-20 metsotso.
- Tlosa squash ka khaba e slotted le puree ka blender.
- Khutlisetsa squash ho ea ho ea letsatsing la ho cheka, ho eketsa nako le botoro.
- Sebeletsa ho feta ka tranelate e bolila le peo ea mokopu e toasted.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 239 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 5 mg |
| Sodium | 378 mg |
| Li-carbohydrate | 44 g |
| Fiber Fiber | 7 g |
| Liprotheine | 6 g |