Ena ke mokopu o bonolo le o bonolo oa limela tsa meroho le vegan le recipe ea sopho e entsoeng ka kokonate eo u ka sebetsang ka metsotso e ka bang 20. Ha e ntse e sebelisa metsoako e entsoeng ka makotikoti, e boetse e le sopho e kholo ea mokopu bakeng sa ha mokopu a hloekileng a sa tsoa nako. Ke boetse ke rata ho eketsa lisekete le li- sauteed tofu ho sopho ea mokopu. Sebelisa moroho o entsoeng ka maiketsetso 'me u hlahlobe linoko tsa hau ho etsa hore lero lena la mokopu le la kokonate le fumane litholoana tsa gluten.
Seo U tla se Hloka
- Anyezi e le 'ngoe, e qhibililoe
- 3 tbsp vegan margarine
- 2 dikopi meroho moro
- 1 14-ounce e ka ba lebese la kokonate
- 1 15 -a theo e ka ba mokopu
- 1/2 teaspoon komine
- 1/2 teaspoon curry
- 1/2 motsoako oa teaspoon
- dash letsoai
Kamoo U ka e Etsang
- Ka pitsa e kholo, sautee eiee ka margarine metsotso e 3 ho isa ho e 5, ho fihlela lieie e fetoha e bonolo.
- Eketsa lisebelisoa tse setseng mme u hlohlelletse ho kopanya.
- Lumella ho omella ka mocheso o tlaase ka nako e ka bang metsotso e 15, e susumetsang ka linako tse ling.
Hona joale, e ne e se eona e bonolo ka ho fetisisa ea mokopu sopho e kileng ea e-ba teng? Thabela!
Lintlha
- Hase feela mokopu o phehoang ka monate, empa o na le melemo ea bophelo bo botle, hape. Mokopu o na le fiber e ngata, 'me lipatlisiso li fumanoe hore ho ja lijo tse ngata tse nang le fiber ho ka fokotsa kotsi ea ho ba le lefu la pelo. E boetse e ruile beta-carotene le li-antioxidants tse ling tse nang le tšoaetso ea kankere. Ho feta moo, mokopu o na le vithamine A e ngata, e leng ho khothalletsang pono e ntle. Litholoana li ka boela tsa u thusa hore u robale hantle, ka lebaka la maemo a phahameng a tryptophan, 'me o tletse li-phytoestrogens tse fumanoeng ho thusa ho fokotsa khatello ea mali.
- Sopho e entsoeng ka kokonate ea mokopu e entsoe ka lebese la kokonate, le nang le melemo ea bophelo bo botle. Li-coconut li na le fiber, vithamine C, vithamine E, vithamine ea B, tšepe, sodium, selenium, calcium magnesium le phosphorus. Hape kaha lebese la kokonate ke lactose mahala, ke khetho e tloaelehileng har'a lihlopha le ba nang le ho se mamelle ha lactose. Lebese la kokonate hase feela sopho e kholo. Leka e le motheo oa smoothies ea hau, hape!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 436 |
| Total Fat | 39 g |
| Fat Satated | 29 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 647 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 6 g |
| Liprotheine | 7 g |