Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 119
Letlalo - 6g
Carbs - 14g
Protheine - 5g
Kakaretso Nako ea 195 metsotso
Pele ho 190 mets , Cook 5 mets
Litšebeletso tse 8 (1/4 senoelo ka seng)
Kamehla u ka fumana hummus firiji ena ea lijo tsa meriana-ha e theko e tlaase, e tlatsa, ebile e tletse ka mafura a phetseng hantle le liprotheine tse etsang hore e be bohobe bo khotsofatsang.
Le hoja ke rata ho reka lebenkele le rekiloeng ka hummus, ka nako e 'ngoe ke rata ho e fetola ka likhahla tse ling tse entsoeng ka mahe a linotši, joalo ka linaoa tse tšoeu tse khabisitsoeng le cashew, tse ka etsoang ka metsotso e seng mekae feela. E sebelisa linaoa tse tšoeu, tse nang le litlama tsa creamier, kahoo ho bonolo ho sebelisa mafura a seng makae. Kakaretso ena e hloka feela e nyenyane ea cashews e nang le metsi a mangata le likhaba tse 'maloa tsa oli ea mohloaare.
Lijo
- ¼ senoelo sa khase
- 1 14-ounce e na le linaoa tse tšoeu
- Mokeli oa 1 lemon
- 2 diaspoon tse curry powder
- ½ teaspoon komine
- ¼ teaspoon letsoai
- 1 clove garlic (e peeled le minced)
- 2 tablespoons oli-mo-oli oa mohloaare oli
- 2 tablespoons cilantro (chopped)
Litokisetso
- Kenya li-cashews ka sekotlolo mme u koahela ka metsi. Lula ho lumella ho soak le ho kokobetsa bonyane lihora tse 3.
- Etsa li-cashews 'me u kenyeletse motsoako oa lijo hammoho le linaoa, lero la lero la lemone, phofo ea curry, komine, letsoai le konofolo. Tšoaea ho fihlela e qala ho ba monate, ho senya mahlakoreng ha ho hlokahala.
- Ho phalla oli ea mohloaare ha u ntse u kopanya, ho fihlela ho omella ho le monate ebile o kopantsoe hantle. Senya ka sekotlolo sa ho sebeletsa 'me u khabisoe ka cilantro.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Ha ke ntse ke nahana hore sejana sena se monate haholo ka linaoa tse bosoeu le tse monate, o ka nkela linaoa tse ling tse monate -garbanzos, linaoa, esita le lentile li tla monate ha li phalla. Ke rata ka ho khetheha ho sebelisa linaoa tsa lima, tse nang le limela tse tsitsitseng le tse monate, tse tšoanang le linaoa tse tšoeu.
Haeba u etsa sejana sena ho motho ea nang le limela tsa lifate, sebelisa ¼ seno tahini, seteme sa sesepa sa fatše se sebelisoang ka hummus, kapa botoro ba soneblomo sa unsweetened
Litlhahiso tsa ho pheha le ho sebeletsa
U kene lemon le omisitsoeng? E fetisetsa holim'a counter kapa oe pope ka microwave metsotsoana e 10 ho thusa ho lokolla lero. E sa ntse e sitoa ho fumana lero le ngata? Sebelisa sehlaha ho fana ka monate oa lemomone le ho eketsa metsi a seng makae a boloketsoeng ho tsoa linaheng tse entsoeng ka makotikoting ho thusa ho fokotsa ho lekaneng le seo u se batlang.
Ke rata ho koahela sena ka sejana se seholo sa meroho e tala. Ke mpa ke rata 'mala o fapaneng le o mosehla o motle o motle, o motle.
Bakeng sa batho ba nang le litlhapi tsa veggie ba tla batla ho ja, ho kenyelletsa likhaka tsa likomkomere tse nyenyane, lihoete tsa mookoli, tamati ea cherry, li-cauliflower tse halikiloeng kapa tse halikiloeng, li-radishes tse halofo, le pelepele. U ka boela ua lahlela likotoana tsa bohobe bo nang le pita kapa bo-naan, haholo-holo lijo-thollo tse feletseng, tse leng molemo bakeng sa taolo ea mali.
Ke boetse ke rata ho sebelisa kobo ena ho etsa sekoahelo se monate sa lijo tsa motšehare. Senya tortilla ea lijo-thollo ka ho pata, ho pata le makhasi a mangata, li-veggies tse ngata, khōho e phehiloeng le e senyehileng, le ho fafatsa cheese ea feta kapa ea poli.