Na lijana tsa squash le lipale tsa squash? Etsa setlolo se nang le mefuta e metle ea limela tse nang le mefuta e mengata ea li- harese le li-veggies. Bakeng sa phetolelo ea vegan, sebelisa oli ea mohloaare kapa margarine vegan ho e-na le botoro.
Kakaretso ena e arolelitsoe ka mokhoa o amohelehang ho Lekhotla la Sechaba sa Barley ea Lijo.
Seo U tla se Hloka
- 1 khase harese ea harese
- 1/2 senoelo sa onion e khethiloeng
- 1/2 senoelong sa celery e khabitsoeng
- 1 senoelo shredded rantipole
- 1/4 senoelo sa botoro, oli ea mohloaare kapa margarine ea vegan, e arotsoe
- 3 dikopi meroho moro
- 1/2 thyme ea tsp
- 2 li-acorn squash tse bohareng, halofoana le lipeo li tlosoa
- letsoai, ho latsoa
Kamoo U ka e Etsang
- Ka sekotlolo se seholo holim'a mocheso o mofuthu, saute harese, onion, celery, le rantipole liphatseng tse peli tsa sirase ho fihlela harese e le sootho. Kenya meroho le thyme. Tlisa ho pheha. Fokotsa mocheso, koahela le ho bosula metsotso e 45 kapa ho fihlela harese e le bonolo 'me metsi a kenngoa.
- Khabareng, squash ea sebaka e arohana ka sejana sa ho baka, ho khaola. Boea ka likhato tse 400 ka metsotso e 30 kapa ho fihlela squash e le bonolo. Tlosa squash ho tloha ka ontong 'me u retelehe, u khaola-lehlakoreng. Fafatsa habobebe ka letsoai.
- Spoon likarolo tse lekanang tsa harese e phehiloeng libakeng tsa squash. Etsa likhase tse nang le likhaba tse 2 tse qhibilihisitsoeng botoro, oli ea mohloaare kapa margarine ea vegan.
- Khutlisa likarolo tse ngata tsa squash ho ontong. Bake ka likhato tse 350 metsotso e 20 e telele. E etsa 4 ho fana ka seatla se bulehileng kapa lijo tse kenang ka hare.
Ho sebeletsa: lik'hilojule 408, protheine 12g, mafura a 13g, lik'habohaedreite 67g, k'holeseterole 32mg, fiber 9g, sodium 731mg.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 437 |
| Total Fat | 15 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,478 mg |
| Li-carbohydrate | 67 g |
| Fiber Fiber | 14 g |
| Liprotheine | 13 g |