Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 231
Letlalo - 6g
Carbs - 36g
Protheine - 11g
Kakaretso ea nako metsotso e 75
Lokisetsa metsotso e 15 , Cook metsotso e 60
Litšebeletso 6 (1 senoelo se seng le se seng)
Lijo tse ngata tse nang le lijo tse thehiloeng limela li ka thusa ho fokotsa kotsi ea kankere. Ikemisetsa ho etsa bonyane lijo tse peli tseo u li jang letsatsi le leng le le leng ho tloha mohloling o tsoang ho limela tse kang linaoa le limela , meroho, linate, lipeo le lijo tsohle.
K'hope ena ea chickpea e thehiloeng semela e tletse tatso le mocheso ho eiee e nang le lilae le chesang e chesang hammoho le eona e nang le mefuta e mebala-bala ea monokotšoai oa phofshoana, komine le li-turmeric. Lijo tse ngata tse tsoang lefatseng ka bophara li na le lijana tsa limela tsa limela, limela tse nang le monate le tse nang le phepo e nepahetseng, kahoo u iketsetse litsebo ka ho pheha le ho leka lipepe tsa litso tse fapaneng.
Lijo
- Likotlolo tse 4 tsa chickpeas (ebang li phehiloe ho tsoa ho linoelo tse 2 tse omisitsoeng kapa ho tloha ho 2 makotikose a 15 oz, ho tlosoa le ho hlatsoa)
- 1 tablespoon oli ea mohloaare
- 1 e oiee e bohale (e mosehla)
- 3 sekhahla konofolo cloves (minced)
- 1 e nyenyane ea serrano (li-membrane le lipeo li lahliloe, li fokotsehile)
- Di-teaspoon tse 3 tsa curry phofo
- 1/2 teaspoon turmeric
- 1/2 teaspoon komine
- Ho ikhethela: 1/4 teaspoon methi (fenugreek)
- Lik'hilograne tse 1/4 metsi (kapa mokelikeli oa pheha oa chickpea, kapa moro, o arotsoe)
- 1/2 teaspoon letsoai
- 2 tablespoons cilantro (chopped)
Litokisetso
- Haeba u pheha li-chickpe ho tloha linaoa tse omisitsoeng, soak linaoa bosiu bo le bong, u tšolloe, 'me u behe pitsa e kholo ebe u koahela ka metsi. Tlisetsa pheha le ho omisa ho fihlela hamonate, hoo e ka bang lihora tse 1 ho isa ho tse peli. Hlakola li-chickpeas, u boloke metsi a phehang. Haeba u sebelisa li-chickpeas tse kenngoeng ka makotikoting, ts'olla le ho hlatsoa linaoa ebe u beha ka thōko.
- Tlosa pitsa e le 'ngoe e kholo eo u neng u tloaetse ho pheha li-chickpeas. Etsa oli ea oli ea mohloaare ka pitsa holim'a bohareng-mocheso o phahameng. Eketsa oiee e nang le sliced mme o phalle ho fihlela ho fetoloha, hoo e ka bang metsotso e 5.
- Kenya konofolo le serrano chile ebe u pheha metsotso e 2 ho isa ho e 3, ho fihlela monko o monate.
- Eketsa phofo ea curry, turmeric, komine, le methi e khethollang ho pitsa 'me u tsose ka metsotsoana e ka bang 30.
- Kenya 1/4 senoelo sa metsi, sesepa sa pheha sa chickpea, kapa moro ho pitsa ebe o sisinya. Kenya li-chickpea tse phehiloeng pitseng, sekoahelo, etsa hore mocheso o theohe fatše ebe o bososela metsotso e 5.
- Senola pitsa, eketsa senoelo se setseng sa 1 sesebelisoa mme letsoai le sesepa se sa koaheloa metsotso e meng e 20.
- Khothalletsa hore u be le cilantro e khethiloeng. Sebeletsa ka raese e sootho.
Mefuta e sa tšoaneng ea lijo le litšebeletso
U se ke ua rata lijo tse monate kapa tsa molomo o omileng? Tlohela setlolo se chesang.
Haeba u batla ho leka lisebelisoa tse ncha, leka ho batla methi, eo hape e tsejoang e le fenugreek, e 'nileng ea etsoa bakeng sa melemo e mengata ea bophelo bo botle, ho thusa ho tsuba ho ntlafatsa bophelo bo botle ba pelo. Tatso e bonolo, empa methi ke motsoako o tloaelehileng mefuta e mengata ea li-curries tsa Maindia le bohobe.
Litlhahiso tsa ho pheha le ho sebeletsa
Lihlahisoa tse omisitsoeng tse phehiloeng li theko e tlaase ebile li bonolo, ho nka nako feela. Linaoa li molemo ka ho fetisisa ha li koahetsoe bosiu bo bong ka metsing, li tšolotsoe, ebe li koaheloa ka metsi ka metsi a hloekileng ka lihora tse 'maloa. Etsa lihlahisoa tsa linaoa 'me u kenye likhetho tse ling ho salate kapa lijana tsa meroho nakong ea beke.
Lihlahisoa tse phehiloeng ho omella le tsona li koahetsoe hantle, kahoo lokisetsa chelete e ngata 'me u qete li setseng bakeng sa tšebeliso e' ngoe. Linaoa tse nonneng li phekola ka metsotso e 5 feela ha li kenngoa ka metsi kapa li futhumetse ho stovetop.