Joang ho pheha linaoa tsa liphio tsa menoana?

Lihoai tsa liphio tsa majoe ke motsoako o fapaneng ebile o bonolo o ka phahamisang mefuta e fapaneng. Hore na u phetela chili ea pelo e khathollang haholo, kapa selae se khathollang, kapa se khutsitseng, ho tseba ho pheha linaoa tsa liphio tse halikiloeng. Sehloohong sena, re tla hlahloba mekhoa e metle ea ho lokisa le ho pheha linaoa tsa liphio ho netefatsa hore o fumana tatso le limatlafatsi tse ngata tse tona.

### # Ithute ka linaoa tsa liphio tsa menoana

Lihoai tsa liphio tsa majoe li phehiloe li-cans tse halikiloeng pele ho Mankana, li li etsa khetho e potlakileng le e bonolo bakeng sa li-cook tse phetheselang. Ba ntse ba tletse protheine, fiber le mela e bohlokoa, e ba etsa hore ba lijo tse phetseng hantle. Leha ho le joalo, ha ba ntse ba jeoa ka kotloloho ho tloha ho sena, ho hlophisoa hanyane ho ka ntlafatsa botle le bokhachane ba bona haholoanyane.

#### 1 Beans

Lingaka tsa liphio tsa majoe li tlameha ho tšoha 'me li entsoe pele li pheha. Mohato ona o thusa ho tlosa sodium ea sodium le liphofu tse ka amang tatso. Feela tšela linaoa ka colander le ho hlatsoa tlasa metsi a batang motsotso kapa tse peli. Sena ha se hloekise linaoa feela empa li boetse li thusa ho ntlafatsa tatso ea tsona e akaretsang.

## # # # 1 1

1. ** stovetop e pheha **: e 'ngoe ea mekhoa e bonolo ea ho pheha linaoa tsa menoana ke ho li pheha ka smevetop. Kamora ho hlatsoa le ho hula, eketsa linaoa paneng. Kenya metsi a mangata kapa moro ho boloka linaoa tse mongoeng. U ka eketsa linako tse ling joalo ka konofolo, onion, cumin, kapa phofo ea chili ho ntlafatsa tatso. Li-linaoa tsa mocheso holim'a mocheso o mahareng, o hlohlelletsang nako le nako, ho fihlela linaoa li chesa, hangata metsotso e 5-10. Mokhoa ona o motle bakeng sa ho eketsa linaoa ho sopho, kokoana-hloko kapa chili.

2. * Laute **: Haeba u batla ho etsa linaoa ho monate haholo, nahana ka ho li bolela. Skillet, futhumatsa khaba ea oli ea mohloaare ho fihlela mocheso o bohareng. Kenya onion e khaotsoeng, konofolo kapa pepere ea tšepe le Sauté ho fihlela li le bonolo. Ebe u eketsa linaoa tsa liphio le selemo ka letsoai, pepere le linoko tsa khetho ea hau. Pheha metsotso e meng e 5-7 ho lumella linaoa hore li monya tatso ea meroho ea maloetse a tlotsitsoeng. Mokhoa ona o motle bakeng sa ho kenyelletsa linaoa ho salads kapa joalo ka sejana sa lehlakoreng.

3. Beha linaoa tse hlatsoitsoeng ka sekotlolo se sireletsehileng ka sekotlolo sa microwave, eketsa metsi a fokolang, ebe u koahela sekotlolo ka sekhukhu. Futhumatsa mocheso o phahameng bakeng sa metsotso e 1-2, o hlohlelle hanyane. Mokhoa ona o loketse chelete e potlakileng ea lijo.

4. ** Bake **: Bakeng sa pheko e khethehileng, bina ea li-binesine ea halikiloeng. Preheat Oven ho 350 ° F (177 ° C). Beha linaoa tsa menoana tse hlatsoitsoeng ka sejana sa ho baka hammoho le tamati e sa tšoaneng, linoko le metsoako e meng e lakatsehang. Pheha metsotso e ka bang 20-30 ho lumella litatso ho libaesekele hammoho. Mokhoa ona o hlahisa mojaro o monate le o monate o ka sebeletsoang e le thupelo ea mantlha kapa joalo ka sejana sa lehlakoreng.

#### ha re phethela

Ho pheha linaoa tsa li-cannelney cankin ke ts'ebetso e bonolo e eketsang botebo le phepo e nepahetseng lijong tsa hau. Ka ho hlatsa le ho sebelisa mekhoa e fapaneng ea ho pheha, o ka ntlafatsa tatso le sebopeho sa bona, o ka etsa hore ho be le tlhahiso e ntle ho Refire ea hau ea ho pheha. Hore na u khetha Sauté, kapa ua ba futhumatsa ka setofo, linaoa tsa liphio ke motsoako o motle ho u thusa ho shapa lijana tse monate le tse monate ha ho nako e monate. Kahoo nakong e tlang ha u fihla ka har'a linaoa tsa liphio, hopola likeletso tsena ho fumana chelete ena e nang le limatlafatsi tse mpe haholo!