Lijo tsa matšeliso ha lia lokela ho ba mafura a phahameng kapa k'halori e phahameng. Sopho ke mohlala o motle. U ka etsa lijo tse monate, tse matlafatsang, le tse khotsofatsang tse kang sopho e entsoeng ka Lentil le Black Bean, e tletseng botlalo bo botle ba mafura a mafura. Haeba u khetha ho sebelisa moro oa meroho , sena se etsa hore lijo tsa motšehare li be ngata haholo.
Seo U tla se Hloka
- 2 teaspoon oli ea canola
- Likotlolo tse 1 1/2 tse onion tse khaotsoeng
- 1 e kholo ea stalk stalk, e hlakiloeng
- 2 cloves konofolo, minced
- 1 tablespoon fat cumin
- 1 isipuni e phofo
- 1 kopi ea lentile e kholo, e hlatsoitsoe le ho khethoa
- Likane tse 2 (15-ounce) li fokotsehile-linaoa tse ntšo tsa sodium, li tšolotsoe 'me li hlatsoa
- 1 (14.5-ounce) e ka hlahisa litamati
- Likopi tse 4 tse se nang mafura, meroho e tlaase ea sodium kapa moro oa kana
Kamoo U ka e Etsang
- Ka pitsa e kholo, oli ea mocheso ka mocheso o mofuthu. Sauté eiee, celery, le konofolo ho fihlela le nolofalitsoe, hoo e ka bang metsotso e 4-5. Fafatsa komine le phofo, pheha metsotso e le 'ngoe ho fihlela monko o monate.
- Kenya lensisi, linaoa tse ntšo, tamati le moro. Tlisetsa pheha, ebe o koahela le ho omisa metsotso e 25, kapa ho fihlela lentile e le bonolo.
Ka ho Sebeletsa: Lik'hilojule 127, Lik'halori tse tsoang Fat 14, Total Fat 1.6g (e sat 0.1gg), Cholesterol 0mg, Sodium 503mg, Li-carbohydrates 22.2g, Fiber 7.1g, Protein 6g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 520 |
| Total Fat | 4 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Li-carbohydrate | 93 g |
| Fiber Fiber | 25 g |
| Liprotheine | 33 g |