Kakaretso e ntle ea oli le vegan bakeng sa pea e arohaneng le khauta ea litapole le lihoete le celery. Ha ho na mafura a ekelitsoeng (kapa a hlokehang) ho sena sopho ea meroho ea limela tsa limela le vegan split, kaha ho na le linoko tse ngata bakeng sa tatso, ho akarelletsa le curry, oregano le konofolo. Ha e na oli, ha ho na margarine ea vegan kapa botoro e hlokahalang.
Ka lik'hilojule tse 353 ka nako ea ho sebeletsa le ka tšebeliso e 'ngoe le e' ngoe e fanang ka ligrama tse 21 tsa protheine, e na le mafura a mafura le a phahameng-protheine ea vegetarian le vegan split-pea soup recipe. E-ba le bonnete ba hore u shebe boholo bo sebetsang e le hore u se ke ua ja ho feta kamoo u neng u rerile kateng, kaha sopho ena e tala e arohaneng ke e monate haholo.
U batla ho leka ho etsa pea e arohaneng le sopho e entsoeng ka litapole ka mokokotlong? Ho na le phetolelo e tšoanang ea sopho ea sopho ena, fetola linako tse ling tsa ho pheha ka pitsa.
Joaloka ho etsa li-sopho ea limela tsa meroho tse bonolo? Etsa bonnete ba ho phallela fatše bakeng sa tse ling tse ngata tseo re li ratang haholo le ho tlatsa lipepe tsa meroho ea meroho ho leka.
Bona hape: Li-direpe tse ngata tse sa nonneng tse nang le mafura
Seo U tla se Hloka
- Li-peasse tse 16 tsa li-oz, tse omisitsoeng
- Likopi tse 10 metsi
- 1 onion, e khaotsoe
- 1 tsp phofo ea garlic
- 1 tsp omori oregano
- 1 tsp phofo ea curry
- 1/2 tsp letsoai
- 1/2 tsp pepere
- 1 leaf leaf
- 2 lihoete tse kholo, tse khethiloeng
- 3 litapole tse mahareng, tse khethiloeng
- 2 a sokela celery, a khethoa
Kamoo U ka e Etsang
Ka sekotlolo se seholo se kopanetsoeng, kopanya li-peas tse tala tse tala le metsi le onion e khethiloeng. Eketsa phofo ea konofolo, oregano, phofshoana ea curry, letsoai, pepere le lekhasi la bay mme u fane ka moferefere o motle ho kopanya ntho e 'ngoe le e' ngoe hammoho hantle.
Tlisetsa motsoako ho pheha, ebe o fokotsa mocheso ho omisa tlaase 'me o lumella hore o phehe, o sa koaheloe, hoo e ka bang hora e le' ngoe.
Ka mor'a hora e le 'ngoe, tsosa lihoete tse khethiloeng, litapole tse khethiloeng le celery.
Koahela pitsa, 'me u lumelle hore e lule e koahetsoe, e koahetsoe ka linako tse ling, ka nako e eketsehileng ka metsotso e 45, kapa ho fihlela sopho e fihla boima ba eona. O ka eketsa metsi a mangata ho feta kamoo a neng a lakatsa kateng.
Tlosa lekhasi la bay ho tsoa pitsa ebe u lahla.
Haeba u ka rata sopho e boreleli, u ka hloekisa motsoako ka hloko ka li-batches ka blender kapa processor ea lijo kapa u sebelisa blender. Khufutsa sopho e hlokahalang pele u sebeletsa.
Lekhasi lena le se nang mafura le sekhahla le sekhahla le sopho ea litapole e ngotsoe ka tumello ho The Compassionate Cook Cookbook .
Boitsebiso bo nang le phepo:
E etsa marako a 6 a se nang mafura.
Likorolo: 353, Lik'halori tse tsoang Fate: 10
Total Fat: 1.1g, 2% Kakaretso ea Letsatsi le Letsatsi
Cholesterol: 0mg, 0%
Sodium: 46mg, 10%
Kakaretso ea lik'habohaedreite: 67.4g, 22%
Fibete ea lijo: 23.2g, 93%
Litlhapi: 9.4g
Protheine: 21.0g
Vithamine A 84% RDA, Vithamine C 43%, Calcium 8%, Iron 24%
Meroho e mengata ea limela tsa meroho le moroho oa li-vegan Recipes:
- Lijo tse Tloaelehileng tsa Vegetarian Veps ka TheSpruce.com
- Meroho ea tamati ea limela tsa morara Recipes: 8 Litsela tse fapaneng
- Lijo tse tšeletseng tsa Chilled bakeng sa ho Koahela Matsatsi a Lehlabula a Chesang
- 7 Li-Soups tsa Meroho Tse Bonolo Tse ka Etsang Hore U se ke Ua Lula
- Mefuta e mengata e bonolo ea lipepa tsa meroho ea ho leka
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 92 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 270 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 4 g |
| Liprotheine | 3 g |