Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 258
Letlalo - 9g
Carbs - 29g
Protheine - 18g
Kakaretso ea metsotso e 60
Lokisetsa metsotso e 30 , Cook metsotso e 30
Litšebeletso 6 (likopi tse peli ka 'ngoe)
Mariha a futhumala ka mokokotlo ona oa sopho e entsoeng ka Moroccan. Ebang o pheha e le 'ngoe kapa letšoele, sopho ena e ka fetoha e' ngoe ea lintho tseo u li ratang ho ea ho e 'ngoe ea lijo tsa pitsa. E ka etsoa habonolo esale pele mme e ts'oaroe hape pele e sebeletsa.
Cuminander le coriander li fa sopho monko o nkhang hamonate 'me karolo ea North African chili peista, harissa, e eketsa mocheso o monate oa mocheso le monate. Li-chickpea ke mohloli o moholo oa ho tlatsa li- fiber le liprotheine-tsena hammoho le linatso le likhoho tse monate tse etsang hore ho be le lijo tse khotsofatsang. Ha ho mohla u ka nahanang hore ke lik'hilojule tse ka tlase ho 300 ka ho sebetsa le ka tlaase!
Lijo
- ¾ e boima ba letlalo la poulo e sa lekaneng (e ka bang sefuba se seholo)
- 1 tablespoon eohle coriander peo
- 1 leaf leaf
- 1/2 lemon e nyane
- 1 e kholo sprig parsley
- Likopi tse 2 metsi
- 2 tablespoons oli ea mohloaare
- Likopi tse 2 tse nyane tse nang le li-anyezi (tse ka bang 1 eiee e kholo)
- 5 cloves konofolo , chopped
- Likopi tse 2 tse nyenyane tse nang le lihoete (tse ka bang 3 lihoete tse kholo)
- Likopi tse 2 tse nyenyane tse nang le lero la celery (hoo e batlang e le mahlaka a mane)
- Likotlolo tse 2 tse nyenyane tse nang le fennel (hoo e ka bang bulb e kholo)
- Lisipone tse 2 tse letsoai
- Diapoleons tse 2-4 tse bonolo tsa harissa (li tla fapana ho itšetlehile ka sekhahla sa harissa)
- 2 dipolepo tse 2 fatše
- 2 di-teaspoon fatše coriander
- Likotlolo tse peli tsa 1/2 tse phehiloeng, e sa unsalted (makotikoti a 2-oz, a tlosoa 'me a hlatsoa)
- Likopi tse 4 tse sa senyehang meroho
- 4 tablespoons e entsoeng koena e ncha
- 4 tablespoons e tšetsoeng parsley e ncha
Litokisetso
- E le hore u itokisetse poho, u behe lesapo la khoho le monate (peo ea coriander, lekhasi la bay, lemon le parsley) ka pitsa e nyenyane. Eketsa linoelo tse 2 tsa metsi a batang (e lokela ho ba ho lekaneng ho koahela khoho ka hoo e ka bang 1-inch) ebe o tlisa sefahleho holim'a mocheso o phahameng ho isa moo ho thothollang ho qalang ho pota. Mocheso o tlaase ho ea bohareng ba motlakase ho boloka mocheso o loketseng Pheha ho fihlela nama ea khoho e fihla mocheso o ka hare oa 165F, metsotso e ka bang 10 ho isa ho e 15 ho latela bongata ba nama ea khōhō. Ha pheha, hang-hang tlosa khōhō ea pitsa, fetisetsa poleta kapa ho pata boto, 'me u lumelle ho pholile. Hang ha o pholile hoo u ka sebetsanang le oona, o silafatsoe ka likotoana tsa loma tse tla kenngoa ho sopho e phethiloeng. Sireletsa ka likotlolo tse 2 tsa kana e tsitsitsoeng.
- Ho sa le joalo, ha khoho e ntse e pheha, qala ho lokisetsa sopho. Eketsa oli ea mohloaare ho stockpot e ka hare ho mocheso o mofuthu; eketsa onion le konofolo mme o lutse ka metsotso e 5 ho fihlela e fetoloha.
- Eketsa lihoete, celery, fennel, le letsoai; hlohlelletsa le ho koahela, ho tsoela pele ho pheha ho fihlela meroho e qala ho kokobetsa (metsotso e ka bang 10).
- Ha meroho e se e qala ho kokobetsa, ts'umella ho harissa, komine, le coriander ebe o pheha metsotso e le 'ngoe kapa tse peli ho fihlela e e-ba monko o monate.
- Ka bonolo kopanya li-chickpeas tse phehiloeng le lihlahisoa tsa meroho 'me u tlise pheha. Fokotsa ho emisa mme u phehele metsotso e meng e 10.
- Kenya likhoho tse halikiloeng ho pitsa ebe u kopanya hantle. Haeba ho hlokahala, tlisa sopho e khutlisetsa mocheso metsotso e seng mekae ho futhumatsa kana; leha ho le joalo, ela hloko hore u se ke ua pheha nako e telele ho thibela meroho e jang haholo.
- Tlosa mocheso, latsoa 'me u fetole nako ea lijo ha ho hlokahala.
- Arola likotlolo le ka holimo ka koena e entsoeng ka hare le parsley.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Sopho ena e rarahane haholo! Etsa sejana sena semela / vegan ka ho tlohela khoho 'me e ke ke ea haelloa ke tatso leha e le efe.
Bakeng sa lijo tsa majoe a mangata, eketsa likopi tse 3 tse phehiloeng ka koro ho sopho e phethiloeng (kapa 1/2 senoelo se phehiloeng ka bulgur ka sekotlolo se seng le se seng) ho etsa hore ho be le phetoho e eketsehileng.
Hopola sena ho tla eketsa li-carbs butle-butle ke motlatsi o motle ho li-chickpeas 'me haeba u khetha ho etsa meroho ena ea lijo-thollo, khofu e etsa hore e be lijo tse leka-lekaneng, ho eketsa liprotheine le fiber. Haeba u batla ho boloka li-carbase, fokotsa karolo ea sopho ea hau ho linoelo tse 1 1/2 ha u kopanya le bulgur.
Harissa ke pepere e chesang ea pepere e sebelisoang haholo Afrika Leboea. Haeba u sa ka ua leka ho harissa pele, u ka 'na ua iphumana ue sebelisa ka ntho e' ngoe le e 'ngoe eo ue etsang! E ka sebelisoa e le motsoako sebakeng sa ketchup kapa sauce e chesang kapa e le motsoako oa lijo tse phehiloeng tse kang sopho ena.
Harissa e ka rekoa inthaneteng empa e boetse e fumaneha mabenkeleng a mangata a lireschorente. Ho na le liphetoho tse fapaneng, e 'ngoe le e' ngoe e fapana ka matla a sekhahla, kahoo etsa bonnete ba hore u latsoa seo u se rekang 'me u qale ka ho eketsa chelete e nyenyane ho ena ea recipe ebe u eketsa kamoo u ratang kateng. Haeba ka mabaka a itseng u ke ke ua fumana harissa, u ka kenya li-flake tse khubelu kapa ua sebelisa lekhalo le leng le le leng, empa u ka batla ho eketsa lenane la cumin le coriander le letsoai ho netefatsa hore tatso e ntse e feta.
Kakaretso ena e hloka setho sa meroho sa unsalted. Sesebelisoa se rekileng lebenkeleng se setle hantle, kapa se iketsetse ka ho tlatsa pitsa ka metsi le ho eketsa lihlahisoa tsa meroho ho khaola liieee, konofolo, celery, lihoete, fennel, joalo-joalo hammoho le stems, li-1 ho tse 2 tsa makhasi, le li-peppercorns tse ntšo. Ema ka metsotso e 30 ho isa ho e 45 le mathata.
Letsoai le phofo le na le sodium e nyane ho feta tafole letsoai le arola letsoai ka halofo ha le sebelisa letsoai le letle .
Litlhahiso tsa ho pheha le ho sebeletsa
Haeba u etsa sopho ena ho tloha qalong ho fihlela qetellong, ho molemo hore u qale ho tsuba khoho esale pele kapa ha sopho e pheha ho boloka nako.
Haeba u batla ho etsa esale pele esale pele, sopho e ka etsoa ka ho feletseng ntle le khoho pele ho moo ebe e tsosolosoa le khoho pele e sebeletsa.
Ntle le moo, khōhō e ka etsoa letsatsi le pele, e tletse, e bolokiloe ka sehatsetsing, e loketse ho eketsa sopho e le mohato oa ho qetela.
Le hoja risepe ena e hloka feela hore ho be le likhoho tse 2 ho ea ho 2, u ka sebelisa haholoanyane 'me u sebelise khōho e phehiloeng ka sandwich kapa salate.
Haeba u khetha ho iketsetsa meroho, itokisa meroho eohle bakeng sa sopho pele ho letsatsi mme u sebelise ntho leha e le efe e setseng (ho akarelletsa le peels ho eiee le lihoete) ho etsa seto sa hau.