Linaoa tsa fava e ne e le lijo tse tloaelehileng mehleng ea boholo-holo 'me li sa ntse li tloaelehile libakeng tse ngata tsa Mediterranean le Bochabela bo Hare kajeno. Linaoa tsa linaoa, tse tsejoang hape e le linaoa tse pharaletseng, li nkoa e le tsa bohlokoa ka lijo tsa Turuki hammoho le tatso ea tsona e monate le boleng bo phahameng ba phepo.
Linaoa tsa fava li na le liprotheine tse ngata haholo le li-fiber le mafura a tlhaho le k'holeseterole. Ba na le mmala o motala o monate o motala le o ikhethang, tatso ea lefatše.
Turkey, sekepe se ratoang haholo, kapa "meze," se na le linotši tse entsoeng ka linaoa tse omisitsoeng. Linaoa li phehiloe ho fihlela li le bonolo 'me li tsamaisana hantle le oli ea mohloaare, letsoai le pepere. Pente e hlahisoang e setse ho behoa, ebe o khaola likotoana. Koahela li-cubes ka oli ea mohloaare, u fafatse mofoka o mocha oa lekhalo 'me u na le botle bo botle, bo hlollang bo hlollang ka ho lekaneng bakeng sa k'hamphani.
Ke recipe e kholo ea ho ithabisa hobane ho bonolo ho e etsa 'me u ka e lokisetsa pele ho nako. Li-cubes tsa hau li tla lula hantle ka matsatsi a 'maloa sehatsetsing.
U ka fumana linaoa kae? Sebaka se setle sa ho fumana linaoa tse omisitsoeng li fumanehile limmarakeng tsa lijo tse fapaneng, limmaraka tsa Bochabela bo Hare, le karolo ea lijo tsa merabe ea supermarketeng ea hau.
Seo U tla se Hloka
- Likotlolo tse peli tsa 1/2 linaoa (omileng
- faoa )
- Likopi tse 8 metsi
- 1 1/2 teaspoon letsoai
- 1/2 teaspoon
- pepere e tšoeu
- 2 pinch tsoekere
- 3 tablespoons oli ea mohloaare
- Ho khabisa: Mahola a hloekileng a dill mane
Kamoo U ka e Etsang
- Tlisetsa metsi ho e pheha ka sekotlolo se koahetsoeng. Eketsa linaoa tse omileng, fokotsa mocheso le sekoahelo. Lumella motsoako o tsoe butle butle ho fihlela linaoa li ntse li le bonolo haholo 'me li oela' me metsi a fokotsoe ka metsotso e ka bang 20.
- Hang ha linaoa li le bonolo haholo ho oela ha u li tšoara ka khaba ea lehong, eketsa letsoai, pepere, tsoekere le oli ea mohloaare ho pan 'me u hlohlelletse ho fihlela u kopantsoe.
- Beha terata e khōlō, e ntle ho feta e 'ngoe ea pan kapa sekotlolo se seholo. Tšela e 'ngoe ea moriana oa linaoa oa pasty ebe oe hatisa ka ho sebelisa khaba ea lepolanka. Pheta ho fihlela u tsitlalletse motsoako oohle. U se ke ua lebala ho tlosa tse eketsehileng ho tloha tlase ho strainer.
- U lokela ho ba le motsoako o mofubelu, o monate empa o le motsoako o boreleli o se nang letho. Haeba pente ea hau e bonahala e le e teteaneng ebile e omme, tsosoa ka tekanyo e ka bang 1 oli e ngata ea mohloaare.
- Ha penta e sa ntse e futhumetse, khaba e le sejoe se sa tebang, se nang le sekoti kapa selikalikoe se selikalikoe se bolelele ba lisenthimithara tse 3. Glass e sebetsa hantle. Ke rata ho sebelisa sejana sa koloi se koahetsoeng ka khalase ea 9-inch. Tšoaea tlhōrō ea pente ka tlase ho khaba. E beha ka thōko ho pholile le ho beha.
- Hang ha e pholile ho fihlela mocheso oa kamore, e koahela ka ho phuthela ka polasetiki 'me ue feite ka lihora tse' maloa.
- Ha ue tlosa sehatsetsing, pente e lokela ho behoa 'me e tiee ka ho lekana ho e khaola. Nosetsa lehare la thipa e bohale 'me le khaole li-squares ka libalase kapa litaemane. Etsa bonnete ba hore o tla boela o kolobetse lehare hangata ho thibela ho khomarela.
- Tlosa li-blocks tsa fava ka bonolo 'me u li hlophise plateleteng ea hau. Ba rosetse ka oli ea mohloaare e sa ntseng e le moroetsana 'me u fafatse likhahla tse omeletsoeng, tse ncha tse nang le mofoka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 260 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 449 mg |
| Li-carbohydrate | 40 g |
| Fiber Fiber | 12 g |
| Liprotheine | 14 g |