Thabiso ea limela tsa limela: Li-Burger tsa Quinoa le Black Bean

Li-Vegetarians le bao e seng limela li tla thabela li-burgers tsena tsa pelo le tse phetseng hantle tse entsoeng ka li-protein tse ngata tse nang le linaoa tse ntšo . Lihlahisoa tsohle tse phehiloeng li tla sebetsa mofeng ona, empa linaoa tse ntšo li na le tatso e itseng ea "nama" e sebetsang hantle mona.

Ena ke kakaretso e kholo ea ho sebelisa linaoa tse phehiloeng tse setseng, empa haeba u se na letho, u ka sebelisa linaoa tse ntseng li le makotikoting.

Seo U tla se Hloka

• 1/3 senoelo sa quinoa e tala
• 1 senoelo meroho moro
• Likotlolo tse 1 1/2 tse linaoa tse ntseng li phehoa (kapa tse 1 tsa linaoa tse ntšo (sheba ka tlase))
• Letsoai le pepere
• 1/2 senoelong sa bohobe
• 1/4 senoelo se khubelu sepelepele (khauta)
• 1/4 senoelo se oiee e tala
• 1 lehe
• 1 teaspoon komine
• 1 teaspoon e tsuba paprika (kapa paprika e tloaelehileng)
• 1/4 teaspoon letsoai (kapa ho latsoa)
• 1/4 teaspoon pepere e ntšo (kapa ho latsoa)
• 2 tablespoons oli ea mohloaare
• Ho hlahisa lijalo tsa linaoa tse mongobo:
• 1 ho ea ho 2 tablespoons oli ea mohloaare
• 1/2 senoelo sa eiee e khethiloeng
• 1 teaspoon minced konofolo
• 1 teaspoon komine
• 1/2 teaspoon lero le phofo
• 1 teaspoon e tsuba paprika (khetho)
• Letsoai ho latsoa
• Pepere ho latsoa

Kamoo U ka e Etsang

Etsa Li-Burger tsa Veggie

1. Ka sekotlolo se senyenyane, tlisa quinoa le moroho oa meroho hore o emise.
2. Koahela 'me u phehe ka mocheso o tlaase metsotso e 12 ho isa ho e 15.
3. Tlosa mocheso 'me u lumelle quinoa hore e lule, e koahetsoe, ka metsotso e 5 e telele.
4. Tlosa sekoahelo 'me u tšolle quinoa ka fereko.
5. Kenya linaoa tse ntšo sekotlolo se seholo. Fafatsa linaoa ka letsoai le pepere 'me u pene linaoa ka bonolo le masher ea litapole.
6. Eketsa quinoa e phehiloeng, breadcrumbs, pepere e khubelu e tšositsoeng, eiee e tala, lehe, komine le paprika ho sekotlolo le linaoa tse mashed.

1. Hlahisa ntho tsohle hammoho hammoho le fereko. Eketsa tse ling tsa breadcrumbs haeba motsoako o le metsi haholo hore o kene kahare. Nako e kopane le letsoai le pepere ho latsoa.
2. E kopanya motsoako ka likarolo tse 4 kapa tse 5, e mong le e mong ka bophara ba 1 cm. Hala oli ea mohloaare ka skillet e boima holim'a mocheso o mofuthu.
3. Pheha li-patties ka skillet ho fihlela u le sootho ka lehlakore le le leng, hoo e ka bang metsotso e 3 ho isa ho e 5.
4. Ka hloko flip the patties 'me u phehe ka lehlakoreng le leng ho fihlela ho soeufala. Tsoela pele ho pheha 'me u phehe patties ho fihlela li phehoa ka ntle le ho phunyeletsoa ka ntle, hoo e ka bang metsotso e 8 ho ea ho e 12.
5. Sebeletsa li-burgers tsa li-quinoa le tse ntseng li le li-bung, tse nang le li-condiments tse koetlisitsoeng tse kang ketchup, mosetareta, pickles, salsa criolla kapa guacamole .

Nako ea linaoa tse mongobo tsa Canned

1. Beha oli ea mohloaare ka skillet holim'a mocheso o bohareng.
2. Eketsa eiee, konofolo, komine, phofo le phofo ea paprika, haeba e lakatsa.
3. Cook, susumetsang maikutlo khafetsa, ho fihlela onion ke bonolo le monko o monate.
4. Eketsa linaoa tse nang le makotikoti ho skillet, ho kenyelletsa le metsi.
5. Pheha ka seaplane mocheso, o hlohlelletsa hangata, ho fihlela karolo e ngata ea metsi e fetohile mouoane.
6. Latsoang le nako ka letsoai le pepere ha ho hlokahala.

Tataiso ea Lijo (ka nako e 'ngoe)
Li-calories	477
Total Fat	16 g
Fat Satated	3 g
Fat Unsaturated	10 g
Cholesterol	52 mg
Sodium	543 mg
Li-carbohydrate	64 g
Fiber Fiber	17 g
Liprotheine	22 g

(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)