Haeba u rata li-pilafs kapa li-salate tsa motsoako o motle, u tla leka mokhoa ona o bonolo le o bonolo oa lijo-thollo oa salate ea salate ea couscous le li-chickpea (li-beans tsa garbanzo) le meroho e mengata, ho akarelletsa likomkomere le pepere e khubelu e hlahisitsoeng ka lemon, oli ea mohloaare, le Dijon mosetareta vinaigrette. E entsoe ka lisebelisoa tsohle tsa meroho le vegan, 'me, ka lik'hilojule tse ka tlase ho 300 ka nako e sebelisoang, salate ea mofuta ona e boetse e le lijo tse tlaase tsa lik'hilojule (roba fatše bakeng sa ho senyeha ha phepo e nepahetseng haeba u batla ho tseba).
E phethehile bakeng sa limela le li-vegans ho tloha ha li-chickpeas li eketsa li-protein tse eketsehileng. Haeba u sa je vegan, sejo sena sa motsoako se ka ba se monate ka cheese ea Parmesan holimo, kapa, e fafatse ka ho kopana le tomoso ea phepo e nepahetseng haeba u ja vegan.
Le hoja risepe ena e le meroho le vegan , ha e na mahala, kaha motsoako oa motsoako o na le koro. Haeba u batla ho leka tlhahiso ea mahala ea gluten, sebelisa feela quinoa ho e-na le hoo, 'me u fetole nako ea ho pheha bakeng sa quinoa.
Keletso ena ea salate ea meroho ea lijo tsa meroho e amoheloang ke mokhatlo oa Wheat Foods Council.
Seo U tla se Hloka
- 2/3 senoelo sa meroho sa limela kapa 1 o ka ounisa li-ounces tse 14
- 1 senoelo sa motsoako o sa lomosoang
- 3/4 senoelo sa linaoa tse khabisitsoeng
- 1/2 senoelo se tšetsoe likomkomere
- 1/4 senoelo se khubelu sepelepele, se hlajoe
- 2 eiee e tbsp (li-scallions) tse khethiloeng
- 3 tbsp balsamic asene
- 1 tbsp oli ea mohloaare
- 1 tbsp mosetareta oa Dijon
- 1/2 tsp lemon lemon (lemon peel)
- 1/4 tsp pepere e ncha e ncha (kapa ho latsoa)
- 1/2 tsp pepere lemon
Kamoo U ka e Etsang
- Ntlha ea pele, lokisetsa motsoalle oa hau oa motsoalle. A seaplane-boholo bo lekaneng saupe, tlisa meroho moro ho pheha le susumelletsa ka couscous.
- Hang ha motsoal'ae a ntse a lla, tlosa pan ho tloha mocheso, koahela, 'me u eme ka metsotso e 5. Ka nako eo u nolofalletse motsoalle oa hao oa motsoalle oa hao ka mofereko.
- Etsa hore motsoako oa hau oa motsoala o itokisetse bonyane metsotso e 10.
- Hang ha motsoako oa hau a pheha, o pholile hanyenyane 'me o itokiselitse ho tsamaea, o kene ka sekotlolo se seholo' me o fokolise couscous e pholileng ka linaoa (chickpeas), likomkomere, pepere e khubelu le li-eiee tse tala.
- Kopanya asene ea balsame, oli ea mohloaare, mosetareta, khase ea lemon le pepere e ntšo ka sekotlolo se senyenyane se le seng, kapa sisinya hammoho ka nkho ea mason. Eketsa le vinaigrette le ho apara ka lemon ho motsoako oa motsoako oa motsoako 'me u khabise ka bonolo ho kopanya hantle.
- Hloekisa salate ea hao ea motsoako o motle ka pepere ea lemon. Latsoang, 'me u fetole linako tsa ho latsoa. U ka kenya letsoai la letsoai leoatleng kapa letsoai la kosher, haeba u nahana hore ho hlokahala, empa u sebelise letsoho le leholo e le hore u se ke ua matlafatsa litlolo tse ling.
- Salate ena ea motsoako le ea chickpea e ka lokisetsoa esale pele 'me e behe sehatsetsing ho senya. Etsa bonnete ba hore o tla o hula ka bonolo pele o sebeletsa ho kopanya lisebelisoa le ho apara.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 291 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 241 mg |
| Li-carbohydrate | 49 g |
| Fiber Fiber | 6 g |
| Liprotheine | 11 g |