Joaloka ntho e jeoang ke lijo, ke lumela hore squash e senyehile! Re ka ja pie ea mokopu hang ka selemo mme mohlomong sopho ea squash, empa ho thoe'ng ka lelapa lohle la squash? Acorn squash e etsa sopho e khōlō!
Sopho ena ea meroho le vegan e mpa e le monate feela ka lebese la soya. Haeba u rata sopho ea creamier, sebelisa sesepa e phofo sebakeng sa lebese la soy. Kamehla ke rata tomoso ea phepo e nepahetseng ka sopho ea squash, hape. Haeba u se sekhahla, u ka 'na ua leka e' ngoe ea li-crumbled cheese ka holimo, kapa, e thabela ha e le joalo.
Seo U tla se Hloka
- 2 acorn squash
- 2 tbsp oli ea mohloaare (kapa margarine ea vegan)
- 1 eiee e nyenyane (e entsoeng)
- 4 cloves garlic (minced)
- 4 dikopi meroho moro
- 1/4 tsp nutmeg
- 1/4 tsp komine
- Lik'hilo 1 1/2 tsa lebese la soy
- Letsoai le pepere (ho latsoa)
Kamoo U ka e Etsang
- Etsa pele ho pheha squash e hlabang , ebang ke ka ontong kapa microwave.
- Sopho e kholo kapa pitsa, sautee konofolo le onion ka margarine ea vegan kapa oli ea mohloaare ho fihlela e le bonolo, hoo e ka bang metsotso e 5.
- Fokotsa mocheso 'me u kenye sopho e phehiloeng, e hlohlelletsang ho apara hantle. Hlalosa metsotso e 3-4, e le hore u se ke ua lumella squash ho chesa.
- Add meroho ea limela, ho ja lijo tse nang le limatlafatsi, koahela le mocheso metsotso e 10-12.
- Susumelletsa lebese la soya. U sebelisa ho qoelisoa ho qoelisoa kapa ho sebetsa ka lihlopha, kopanya ka hloko sopho ho fihlela e boreleli le e monate. Khutlela pitseng ho khutlisa hape le nako ka seatla se bulehileng ka letsoai le pepere.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 162 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 880 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 3 g |
| Liprotheine | 8 g |