Sopho e entsoeng ka hare ea li-barley ea lithane tsa limela e kopanyelletsa lijo tsohle, li-protein tse ngata lentile le meroho e mengata e phetseng hantle le meroho e phahameng, ka hona ho ke ke ha e-ba molemo ho uena. Semela sa harese ea harese ea lijo-thollo e na le mafura haholo, kaha ha e sebelise oli, botoro kapa margarine, 'me, e le phepo ea vegan , ke tlhaho ea mahala ea k'holeseterole.
K'hope ena e nka feela hora ho pheha hang ha u khethile 'me u saute meroho. U ka e lokisetsa lijo tsa motšehare kapa ua e etsa hore e be karolo ea lijo tsa motšehare.
Ena ke sopho e senyang hantle, 'me u ka e sebelisa hape ka microwave kapa ka bonolo ka sekotlolo sa stovetop. Refrigerate tse setseng ho thabela matsatsi a seng makae, kapa, ho kenya likarolo tse fapaneng tsa ho kena mosebetsing kapa sekolong ho futhumatsa bakeng sa letsatsi la motšehare oa mosebetsi.
Joaloka ho etsa sopho e ntle ea veggie? Sheba lipepe tsena tse bonolo haholo tse entsoeng ka lijo tsa meroho .
Kakaretso ena e tsamaisana le Lekhotla la Sechaba sa Barley ea Lijo. Joaloka ho pheha ka harese? Li -recipe tsa harese tse nang le phepo e ntle ho leka.
Seo U tla se Hloka
- 2-3 cloves konofolo, khabeloa chopped
- 1 kopi e entsoeng ka onion
- Lihoete tse peli tse bohareng, tse teteaneng le tse khethiloeng
- 1 stalk celery e khethiloeng
- 7 linoelo meroho, arotsoe
- Likopi tse 1 1/2 li-mushroom tse ncha, tse leselitsoeng
- 1 senoelo sa lentile, se hlatsoitsoe
- 1/2 senoelo perela harese
- 1 tbsp. pente ea tamati
- 1 1/2 tsp. thyme e omisitsoeng
- 1 tsp. phofo ea curry
- 1 leaf leaf
- 1 tbsp. e khaoletsoeng ke parsley ea Italy
- 2 tbsp. lero la lero la lemone
- 1 tbsp. sauce ea limela tsa meroho (bala letšoao - hase lihlahisoa tsohle ke limela tsa meroho!)
- 1 tsp. letsoai
- 1/2 tsp. pepere e ntšo
Kamoo U ka e Etsang
- Senya sekoahelo se nang le quarteteng ea 4 le ho se phehe ho senya.
- Kenya onion le konofolo 'me u qete metsotso e 4, u susumetsa ka linako tse ling.
- Kenya lihoete le celery; qeta metsotso e meraro ka nako e teletsana, e tsosa ka linako tse ling.
- Kopanya likotlolo tse 6 tsa meroho, hape le li-mushroom, lentile, harese , tamati ea tamati, thyme, phofo ea curry le lekhasi la bay.
- Tlisa ho pheha. Fokotsa mocheso le ho qeta metsotso e 60 ho isa ho e 70 kapa ho fihlela lentile le harese li le bonolo empa ha li na mesifa.
- Koahela moro o setseng, lero la lero la lemone, sauce ea Worcestershire, letsoai le pepere.
- Tlosa lekhasi la bay mme u sebetse.
Tlhahiso ea phepo ka ho sebeletsa
Lik'hilojule tse 186
10g protheine
31g lik'habohaedreite
10g fiber
4g mafura
1092 mg sodium
Joaloka ho pheha ka lentile? Ha e le hantle, u ka li sebelisa ka sopho, empa hase tsona feela. Li-recipe tse ling tsa lentile tse ngata ho leka:
- Kakaretso ea li-red lentil ea Indian
- Lerala la lentile le bonolo la vegan
- Li-rack co-curried curly le lentils
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 184 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1,032 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 6 g |
| Liprotheine | 11 g |