Litsoako:

• likopi tse 2 / kotikoti e le 1 (540ml can) Lierekisi tse phehiloeng
• Letsoai ho latsoa
• 1 Teaspoon Paprika (HA E TSOE)
• 1/2 Teaspoon Pepere E Ntšo e Ground
• 1/4 Teaspoon ea Cayenne Pepper (Ho ikhethela)
• 1+1/2 Khaba Oli ea Mohloaare
• 500g K'habeche (1/2 hlooho ea k'habeche e nyenyane) - e hlatsoitsoe / mokokotlo o tlositsoe / o khabisitsoeng / o pholile ka sehatsetsing
• 85g / 1/2 Avocado - khaola ka li-cubes
• Meroho / Lihlomela tsa topping
• 85g / 1/2 senoelo (e pakiloe ka thata) Avocado e butsoitseng (1/2 ea avocado ea boholo bo mahareng)
• 125g / 1/2 senoelo sa Yoghurt e sa tsoakoang / Semela se Setlehileng (Ke kentse oats yogurt e teteaneng haholo / Li-non-vegans li ka sebelisa yoghurt e tloaelehileng)
• 40g / 1/2 Cup onion e tala - e chopped< /li>
• 12g / 1/4 senoelo sa Cilantro - chopped
• 25g / 2 Tablespoon (kapa ho latsoa) Jalapeno (Half of a medium size Jalapeno) - chopped
• 5 ho 6g / 1 cloves ea konofolo - e khaotsoeng
• Letsoai ho latsoa ( ke kentse 1+1/8 teaspoon ea letsoai la Himalaya e pinki)
• 1 Teaspoon DIJON Mustard (English mustard will NOT work bakeng sa risepe ena)
• 1/2 Tablespoon Maple Syrup kapa ho latsoa
• 1 Tablespoon Olive Oil (ke kentse oli ea mohloaare e pholileng)
• 3 ho 4 Khaba ea Lime kapa Lero la Lemone (ke kentse khaba e 4 hobane ke e rata e le bolila)

Ho halika lierekisi, kha hantle kotikoti e le 1 ea lierekisi tse phehiloeng kapa likopi tse 2 tsa lierekisi tse phehiloeng hae. E tlohele e lule ka har'a sefa ho tlosa mokelikeli o mongata.

Qala ka ho tlosa makhasi leha e le afe a ommeng a ka ntle ho k'habeche 'me u hlatsoe khabeche kaofela ka botlalo. Hona joale khaola halofo ea hlooho ea k'habeche ka likarolo 'me u tlose motheo. Hlakola k'habeche 'me ue chese ka sehatsetsing ho fihlela e se e loketse ho sebelisoa. (Boloka bokahare le makhasi a ka ntle a k'habeche bakeng sa sopho le li-stew)

Pela mocheso ho fihlela ho 400F. Chickpea e ne e tla be e khathetse hantle joale. Fetisetsa li-chickpeas ka sekotlolo. Eketsa letsoai, paprika, pepere e ntšo, pepere ea cayenne le oli ea mohloaare. Kopanya hantle. E ala holim'a terei ea ho baka e kentsoeng ka pampiri e entsoeng ka letlalo sebakeng se le seng. U se ke ua e tlatsa haholo ho seng joalo lierekisi li ke ke tsa besoa hantle. Bake ka likhato tse 400 F ka ontong e futhumetseng pele ho metsotso e ka bang 20 ho isa ho e 30 - HO FIHLELA HO ETSA HORE NA. Ke khetha ho halika li-chickpeas ho fihlela li THOKOBETSA KA KANTLE LE BOTHO KA HARE 'me ho nkukile metsotso e 20 ka ontong ea ka ho fihlela seo, empa Oveni E NNGWE LE E MONG E FAPANENG KA HONA FETOLA NAKO YA HO BAKA KA TOKA. U se ke ua e tlohela ka ontong nako e telele ho seng joalo li-chickpeas li tla thatafala 'me li omelle (ntle le haeba e le khetho). HO KHETHEHALA HO KHETHA.

Ho etsa moaparo, eketsa avocado, yogurt e entsoeng ka limela, eie e tala, cilantro, garlic clove, jalapeno, letsoai, mosetareta oa dijon, sirapo ea maple, oli ea mohloaare, lero la lime/sirilamunu ho chopper. E kopanya hantle. Ebe u e hatsetsa ka sehatsetsing ho fihlela e loketse ho sebelisoa.

Ho kopanya salate, qala ka ho khaola karolo e setseng ea 1/2 ea avocado likotoana tse nyane. Kenya moaparo oa salate (HO LATSOA) ho k'habeche e pholileng, PELE PELE U SEBELETSA, ka tsela eo salate e ke ke ea e-ba thata. Ka holim'a sekotlolo se seng le se seng sa k'habeche ka likotoana tse 'maloa tsa avocado, li-chickpeas tse halikiloeng le li-microgreens / sprouts.

Nako ea ho besoa ha chickpeas e ka fapana ho ea ka mofuta oa onto ea hau, KA HONA FETOLA NAKO KA TOKA. /b>