Starring on the plate: linaoa

Qetellong ea selemo, e 'ngoe ea mantsoe a tummeng ka ho fetisisa a culinary ke "mokhoa oa ho pheha linaoa tse tala". Ha ho makatse, kaha nakong ena ea selemo setoro se seng le se seng se tletse mekotla ea linaoa. Joang ho e pheha, ho kopanya eng le ho e boloka joang?

/ teko.

Linaoa ke linaoa tse nang le protheine e ngata le folic acid. Ka lebaka la liprotheine tse ngata le fiber, linaoa li fana ka maikutlo a ho khora nako e telele. E ananeloa haholo ke batho bao, ka mabaka a sa tšoaneng, ba sa jeng protheine ea liphoofolo. Ka lebaka la litaba tse ngata tsa vithamine B12 le folic acid, tšebeliso e ama tsamaiso ea pelo. Ntle le melemo ea bophelo bo botle e sa tsitsang, linaoa li monate feela. Li-pods tse ncha haholo li ka jeoa li le tala (empa u se ke ua li fetelletsa, hobane ke limela tsa linaoa 'me li ka ba tefiso e nyenyane maleng).

Linaoa, joalo ka limela tse ling, li ka boela tsa kenya letsoho ho senoleha ha favism, i.e. mafu a linaoa. Ke lefu la liphatsa tsa lefutso le lebisang ho haemolytic anemia le, maemong a feteletseng, lefu. Hangata matšoao a pele ke bohloko bo bohloko ba ka mpeng, hlooho le ho hlatsa - li hlaha ka mor'a ho ja linaoa feela, empa le linaoa tse tala, lierekisi kapa li-chickpeas. Ke ka lebaka la khethollo ena hore linaoa tse ling tse hloileng tatso ea linaoa li re ke chefo e tala. Lefu lena ke ntho e sa tloaelehang haholo, Poland batho ba sekete ba tšoeroe ke eona, kahoo ho na le monyetla o motle oa hore u sebelise melao e latelang ka thabo.

Joang ho pheha linaoa tsa khoele?

Hangata re reka linaoa ka mekotleng ea polasetiki - ke tsela eo li rekisoang ka eona lishelefong. Ke habohlokoa ho ela hloko hore na meroho e tsamaile hampe (nko e phunyang habonolo se ka har'a mokotla e ka re pholosa ho lahlela li-zloty tse seng kae ka har'a lithōle). Reka linaoa ka kotloloho ho sehoai neng kapa neng ha ho khonahala. Kea tseba hore ho batho ba bangata sena ke ntho e sa utloahaleng. Haeba u se na monyetla oa ho fumana meroho e joalo, sheba ka hloko sephutheloana ebe u khetha mehlala e metle ka ho fetisisa k'haontareng.

Pheha linaoa tse tala ka metsing a belang a nang le letsoai hanyenyane. Ho molemo ho tšela metsi a mangata ka pan, eketsa letsoai le ho leka. E lokela ho latsoa joaloka metsi a leoatle a letsoai. Kenya linaoa, pheha metsotso e 3, u tšollele 'me u potlakele ho beha sekotlolo sa metsi a batang. Sena se tla e boloka e tiile. U ka boela ua chesa linaoa ka metsotso e ka bang 4. Tabeng ena, ho boetse ho bohlokoa ho e beha ka sekotlolo sa metsi a leqhoa ka metsotso e seng mekae ho emisa mokhoa oa ho pheha. Ebola linaoa tse phehiloeng 'me u li je hang-hang kapa u li kenye lijong tsa hau.

Salate ea linaoa - pululelo e nyane

Salate e nang le linaoa, noodle le feta

Sebopeho:

• 200 g bijoux
• 1 senoelo sa linaoa
• 70 g sehlopha
• 1 lemon
• avocado e ncha
• Koena e ncha kapa basil

Linaoa ke motsoako o motle bakeng sa salate. E latsoa haholo ka pasta le feta salate. Ho lekane ho pheha 200 g ea pasta (o ka nka sebaka sa harese ea perela kapa nyalothe), eketsa kopi e le 'ngoe ea linaoa tsa furu tse phehiloeng, tse pholileng, tse 1 g tsa chisi e khethiloeng, fafatsa 70 thispone ea lero la lemone. 'me u fafatse ka basil e ncha kapa koena. E boetse e latsoeha haholo ka avocado e ncha le tamati e mebala-bala e khaotsoeng ka halofo. Salate e ka etsoa pele ho nako 'me ea bolokoa ka sehatsetsing. E nepahetse bakeng sa lunchbox.

salate e bonolo ea linaoa

Sebopeho:

• 500 g linaoa
• 3 tablespoons oli ea mohloaare
• 1 lemon
• 1 clove ea konofolo
• 1 likomkomere tse tala
• 200g sehlopha
• dill/parsley/mint

Phetolelo e bonolo ea salate ea linaoa e boetse e monate. Kopanya 500 g ea linaoa tse phehiloeng le tse ebotsoeng le likhaba tse 3 tsa oli ea mohloaare, likhaba tse 1 1/2 tsa lero la lemone, 1 clove ea konofolo, likomkomere tse tala tse tekiloeng, 1 g ea feta cheese e khaotsoeng le dill e nyenyane e khaotsoeng, parsley le koena. Kopanya tsohle, tlohela bonyane metsotso e 200 pele u sebeletsa. Ha e le hantle, re ka ntlafatsa salate ka pasta mme ra fumana lijo tse monate.

Salate e nang le mahe le linaoa

Sebopeho:

• 200 g linaoa
• Mahe a 2
• 3 tablespoons sandwich chisi
• Dilae tse 4 tsa bohobe
• 1 lemon
• Mayonnaise
• 1 senoelo sa spinach
• Parsley / koena

Linaoa le tsona li monate ka mahe. Salate ea mahe le linaoa e monate, empa e latsoeha ho feta bohobe bo halikiloeng ka rustic.

Re hloka eng? 200 g, linaoa tse phehiloeng, mahe a 2 a phehiloeng, likhaba tse 3 tsa sandwich chisi (ka ho khetheha ka horseradish), lilae tse 4 tsa bohobe ba naha, lemon, mayonnaise le litlama. A re qaleng ka mayonnaise: kopanya likhaba tse 4 tsa mayonnaise le 1 tablespoon ea lero la lemone le tse seng kae tsa parsley e khethiloeng kapa coriander. Re pheha bohobe ka ontong kapa ka toaster. Tlotsa ka chisi, beha lilae tsa mahe a phehiloeng ka thata ho eona, tlotsa ka mayonnaise ka litlama 'me u fafatse linaoa tse tala. Re ja ka fereko le thipa.

Joang ho e fetola salate? Ka tsela e bonolo. Re hloka bohobe ba khale kapa ba khale. Khaola lilae tse 3 tsa bohobe likotoana 'me u li behe ka sekotlolo. Kenya kopi e le 1 ea makhasi a sepinache a hlatsoitsoeng le a omisitsoeng, likopi tse 2 tsa linaoa tse phehiloeng, mahe a 2 a phehiloeng ka thata 'me u khaole likotoana. Tšela ntho e 'ngoe le e' ngoe ka likhaba tse 2 tsa lero la lemone 'me u kenye likhaba tse 3 tsa yoghurt ea tlhaho e kopantsoeng le parsley e ncha (kapa koena).

Re ka eketsa feta, mozzarella, linate tseo u li ratang haholo le likomkomere tse tala - ena ke e 'ngoe ea li-salads tseo u ka li lekang,' me phello hangata e ntle.

Peista ea linaoa - bakeng sa sandwich le dumplings

hummus ea linaoa

Sebopeho:

• 400 g linaoa
• tahini sesame peista
• konofolo
• Lemon
• oli ea mohloaare
• Mofuta
• sesame

Linaoa ke motsoako o motle oa ho jala le hummus. Ha re qale ka ho pheha le ho hloekisa linaoa. U ke ke ua etsa ntle le eona. Haeba re batla ho etsa hummus ea linaoa, re hloka tahini sesame peista, konofolo, lero la lemone, oli ea mohloaare, kumine le peo ea sesame.

 Kopanya 400 g ea linaoa tse tala ka blender ho fihlela e boreleli ka likhaba tse 5 tsa tahini, likhaba tse 5 tsa oli ea mohloaare, clove ea konofolo e pshatlehileng, 1 thispone ea lero la lemone, 1 teaspoon ea kumine. Nōka ka letsoai ha ho hlokahala. Beha ka sekotlolo, tšela oli ea mohloaare 'me u fafatse peo ea sesame e halikiloeng.

Lekhalo la linaoa

Sebopeho:

• 300 g linaoa
• 200 g curd
• 1 clove ea konofolo
• 1 lemon
• onion e tala / koena

Sejo se seng sa linaoa ke paste ea cottage cheese. Kopanya 300 g ea linaoa tse phehiloeng tse phehiloeng ka 200 g ea cottage chisi, 1 clove ea konofolo, teaspoon e 1 ea letsoai le teaspoon e 1 e ncha e grated lemon zest. Re kopanya tsohle. Re ka eketsa khaba ea eiee e tala e khaotsoeng kapa koena ho pasta e phethiloeng. Pasta ena ke tlatso e babatsehang bakeng sa dumplings.

sopho ea linaoa

Sebopeho:

• 500 g linaoa
• 2 lilemo
• 1 litapole
• Lihoete tsa 1
• sengoathoana sa celery
• 1 parsley
• 500 ml moro oa meroho / nonyana
• 1 teaspoon likomkomere
• Coriander / parsley
• oli ea mohloaare

Linaoa li ka phekoloa joaloka linaoa, kapa li phehiloe feela le ho ebola, li kenngoa sopho ea meroho kapa sopho ea selemo ea perela ea perela. Leha ho le joalo, risepe ea sopho e ntle ka ho fetisisa ea linaoa e tsoa Morocco. Pele, ya e le hantle, pheha, pholile le peel 500 g ya linaoa tse tala. Ebe u eketsa linaoa tse tala, liliki tse 2 tse khaotsoeng, litapole tse 1, rantipole e le 'ngoe, selae sa celery le parsley ka pitseng. Tšela 1 ml ea meroho kapa setho sa linonyana 'me u kenye teaspoon e le 500 ea letsoai le turmeric ea teaspoon e 1. Pheha ka mocheso o tlase bakeng sa metsotso e ka bang 1. Qetellong ea ho pheha, eketsa letsoho la cilantro e khaotsoeng le parsley ho sopho. Hlohlelletsa sopho ho fihlela e boreleli. Eketsa letsoai ho latsoa. Sebeletsa ka oli ea mohloaare, e fafalitsoeng ka peo e ntšo ea komine le marotholi a seng makae a lero la lemone.

Li-cutlets tse nang le bobu

lisebelisoa:

• 500 g linaoa
• Mofuta
• Coriander e fatše
• Li-clove tse 2 tsa konofolo
• Litapole tsa 2
• moqolo oa koro
• 1 lehe (ho ikhethela)

Linaoa li ntle bakeng sa li-chops - li monate haholo li tsamaea le linoko, tseo hangata li kenngoa ho falafel. Kopanya ligrama tse 500 tsa linaoa tse phehiloeng, tse pholileng le tse kolobisitsoeng le 3/4 teaspoon kumine, 3/4 teaspoon coriander fatše, 1 teaspoon letsoai, 2 cloves ea konofolo e hatelitsoeng ka mochine oa khatiso, litapole tse 2 tse phehiloeng, moqolo o inetsoeng ka metsing kapa moro, le lehe le le leng. (Lehe le ka siuoa.) Ho molemo ho kenya lisebelisoa tsohle ka sekotlolo sa blender ebe o fetoha boima ba homogeneous. Kenya matsoho a 1 a peo ea soneblomo ho boima bo lokiselitsoeng. Etsa li-patties 'me u li chese ka oli. E sebetsoa ka meroho e mecha le couscous e phehiloeng. Re ka boela ra etsa li-patties tse kholo 'me ra li sebelisa e le karolo ea burger ea veggie.

Litemana tse ling tse tsoang lethathamong la Starring on Plate li ka fumanoa ho AvtoTachki Pasje karolong ea Culinary.