Litapole tse halikiloeng, lipalesa tsa almonde le ho kopanya ha linoko li etsa monate o monate, o phelisang hantle le o tsotehang. Ke tsela e ntle ho ho-hum hummus, ka bobeli le tatso. Leka ho li-crackers kapa pita chips, kapa u li sebelise ka ho kopanya meroho e tala e kang liropole, li-stalks, li-radishes tse hlatsoitsoeng, li-wedges tse nyenyane tsa fennel , le / kapa broccoli le cauliflower florets.
Phofu ena e ntle e ka etsoa matsatsi a mararo esale pele, hlokomela feela hore haeba e etsoa pele, tatso ea clove e le 'ngoe ea konofolo e tla matlafatsa. U ka tlohela konofolo, ea e fokotsa, kapa ua hlohlelletsa ka konofolo e sa tsoa etsoa ka morao pele u sebeletsa.
Seo U tla se Hloka
- 1 litapole tse kholo tsa litapole
- 1 clove garlic
- 1/4 senoelo se hlahisang almond botoro (kapa peo ea linotši kapa linate tsa khetho)
- 1/2 teaspoon e tsuba paprika
- 1/4 ho 1/2 teaspoon pepere ea cayenne
- dash sea salt (ho latsoa)
- Fresh juice ea lemone ho latsoa
Kamoo U ka e Etsang
- Preheat ovine ho 425 ° F. Hlakola litapole li hloekile 'me u li behe ka ontong ho chesa ho fihlela li le bonolo ha li hlajoa ka fereko, hoo e ka bang metsotso e 45. Ntle le moo, o ka pheha litapole ka microwave: poke ea litapole hohle le moforomo le microwave ho phahame ka metsotso e le 1 ho fihlela litapole li le bonolo ho feta metsotso e 6 kaofela.
- Ha litapole li phethiloe, e ke e lule ka mocheso oa motsoako ho fihlela o pholile ho le sebetsana, bonyane metsotso e 30 (sena se tla boela se lumelle litapole tse monate tse nang le microwave ho qeta ho pheha hammoho). Tlosa 'me u lahle peel (peel e lokela ho senya, empa thipa ea ho robala e tla hlokomela leha e le efe matheba a thata) ebe o beha litapole tse halikiloeng, tse hlakiloeng ka har'a lijo. Pula ka makhetlo a 'maloa feela hore u qale ho pshatla litapole tse theoha.
- Ebola 'me u fokotse konofolo ebe ue eketsa litapole. Phunya ho kopanya. Eketsa lebese la almonde, tsuba paprika le pepere ea cayenne, ho litapole tse monate. Ho hlakola mahlakoreng a sekotlolo ka spatula ha ho hlokahala ho boloka motsoako o le hammoho ho fihlela motsoako o sa boreleli.
- Kenya letsoai le lero la lemone ho latsoa (bonyane 1/2 teaspoon letsoai le sopho e 1 ea lero la lemone le ho fihlela ho habeli ho e 'ngoe le e' ngoe, ho ea ka tatso ea hau). Fetisetsa motsoako ho sekotlolo sa ho sebeletsa. Sebeletsa hang-hang kapa u koahe le ho tsuba ka matsatsi a mararo.
U tla fumana lipepe tse ling tse seng kae ka tlase, kapa u leke Sauce ea Romesco , e sebetsang feela joaloka ho pata, kapa Aioli .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 133 |
| Total Fat | 8 g |
| Fat Satated | 5 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 20 mg |
| Sodium | 44 mg |
| Li-carbohydrate | 15 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |