Kaofela re kile ra ba teng: re shebile ntloaneng mme re ipotsa hore na re lokela ho etsa eng lefatšeng ka lekotikoti leo le letšo le letšo. linaoa . Empa ha ho nahanoa hore bashanyana bana ba tletse liprotheine le fiber, ba rata meroho ebile ba etsa motheo o fapaneng oa lijo tse phetseng hantle (salate, sopho le likotlolo tsa lijo-thollo), ha hoa lokela ho ba thata hakaalo ho fumana pululelo. Ha ua tlameha le ho li kolobisa! Na u se u ikemiselitse ho palama terene ea linaoa? O lehlohonolo-re na le diresepe tse 55 tsa linaoa tse ntšo tseo u ka li lekang.
RELATED: 27 Recipes ea Chickpea U ke ke ua khathala ke eona
Senepe: Liz Andrew/Setaele: Erin McDowell1. Litapole tse Monate le Black Bean Tacos tse nang le Blue Cheese Crema
Re u fa tumello e felletseng ea ho ja tse 'nè.
Fumana recipe
Senepe/Setaele: Katherine Gillen2. Litapole tse Monate le Turkey le Linaoa tse Ntšo
Ena e ka etsoa vegan habonolo; feela nka sebaka sa turkey ea fatše ka linaoa tse ngata tse ntšo (kapa mofuta o mong oa linaoa).
Fumana recipe
Khaba ea Fork Bacon 3. Huevos Rancheros le Linaoa tse Ntšo le Chipotle Salsa
Li-brunchers tse monate, ena ke ea hau. Karolo e molemohali ke hore ho nka metsotso e ka tlase ho 20 ho etsa.
Fana ka Oven 4. Pitsa e Potlakileng e Ncha ea Bean Chili
Seapehi sa khatello se etsa mosebetsi o potlakileng oa sopho le li-stew tseo ka tloaelo li ka nkang lihora ho li pheha. Kakaretso ena e sebelisa linaoa tse omisitsoeng tse ntšo, empa ha ho hlokahale hore u li kolobise esale pele.
Thepa ea Kajeno 5. Sekotlolo sa Quinoa
Ha re etsa setšoantšo sa salate ea lijo tsa motšehare e monate, e tletseng, e sa hlomoheng, sena ke sona seo re se nahanang.
Kitchen ea Ambitious 6. Ultimate Vegan Black Bean Burgers le Creamy Tahini Garlic Sauce
E-re buh-bye ho lihatsetsi tsa veggie burgers tse lulang li u nyahamisa. Tsena li thehiloe limela 'me li tletse liprotheine ('me u ka li hatsetsa ka bouena).
Sekhahla sa Yum 7. Quinoa Black Bean Crock Pot Peppers e Tletseng
Ha ho na nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea nama ea khomo e sa khopiseheng—e leng ntho e ntle haholo.
Li-Nibbles & Bits tse phetseng hantle 8. Loaded Breakfast Nachos
Re ne re ke ke ra tšoenyeha ho tsoha ho skillet nachos e apesitsoeng ka chisi.
Thepa ea Kajeno 9. Butternut Squash Quesadilla e nang le Caramelized Onion
Na quesadillas ke lijo tsa mantsiboea tse potlakileng, tse bonolo, tse khahlisang letšoele? Eo ke potso ea boikaketsi.
Cookie le Kate 10. Salate e Ncha ea Naoa e Ntšo
Sena se tla etsa hore ho tlatsoe liphutheloana tsa lettuce kapa li-burritos…
Sekhahla sa Yum 11. Salate ea Matla a Cheater
Ke eng e etsang hore e be salate ea motlakase? Che, e theko e tlase, e bonolo ho e etsa 'me e hloka metsotso e mehlano feela ea ho itokisetsa. Oh, 'me e monate haholo.
E bapala hantle le Butter 12. Easy Chorizo Sweet Potato Tacos le Black Beans
Ho tlatsa ka boeona ke lisebelisoa tse tharo feela tse monate, kahoo u ka qeta nako u lokisetsa litlolo tseo u li ratang haholo.
Lijo Tse Monate Joang 13. Black Bean Butternut Sliders with Chipotle Ketchup
Ho hlakile hore li nyane hoo u ka li jang ho feta.
Cotter Crunch 14. Easy Southwest Black Bean Polenta Casserole
Ha e na gluten, ha e na meroho ebile ha e na sehatsetsi. U ka kopa eng hape?
Cookie le Kate 15. Veggie Black Bean Enchiladas
Li tletse broccoli, sipinake le pepere ea tšepe, empa u ka fapanyetsana ka meroho e meng ha u batla.
Lierekisi tse Monate le Safrone 16. Pitsa e potlakileng ea Quinoa Enchilada Casserole
Lijo tsa mantsiboea li lokile ka mor'a metsotso e 30.
E ngotsoe hantle ke Erin 17. Linaoa tse Ntšo tsa Cuba le Rice tse nang le Limela tse Bakiloeng le Pepere e khubelu
Ntho e latelang e ntle ka ho fetisisa leetong la ho ea Cienfuegos.
Kotulo ea Half Baked 18. Chipotle Black Bean, Brown Rice le Mango Quesadillas
Reinvent Taco Labobeli.
Foodie Crush 19. Southwestern Stuffed Bell Peppers
Poone, raese le nama ea khomo ea fatše li tlisa tatso e tebileng, empa chipotle Gouda e nka tsena holimo.
Lijo tsa mantsiboea Zoo 20. Chicken Santa Fe
Sejo se secha sa lelapa.
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TERI LYN FISHER/JA JAAKA O FANA FOKO21. Litapole tse Monate tse Feteletseng ka Yogurt ea Chipotle-Lime
Litapole li tla boloka matsatsi a mahlano ka sehatsetsing, kahoo u ka li chesa ka ho feletseng pele ho nako. Tokisetso ea lijo, mang kapa mang?
Fumana recipe
Emily Morgan22. Quick and Easy Spicy Coconut Black Bean Sopho e entsoeng
U hloka bopaki ba hore lijo tsa mantsiboea li ka ba monate ebile li sa sebetse ka thata? O seke wa sheba hole. Sejo sena se nka metsotso e 35 ho tloha qalong ho fihlela qetellong.
Fumana recipe
Senepe: Mark Weinberg/Styling: Erin McDowell23. Li-Enchiladas tsa Zucchini tse tlaase tsa Carb
Li-tortilla, re ne re sa le tsebe hakaalo. (FYI, ena e futhumatsa hantle haholo, kahoo o ka etsa beche e kholo mme oa e ja beke kaofela.)
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell24. Slow-Cooker Chicken Enchilada Casserole
Ntho e thata ka ho fetisisa eo u tla tlameha ho e etsa ke ho bula mokotla oa li-tortilla chips.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell25. Black Bean Hummus
Hlakola sekotlolo moketeng oa hau o latelang oa li-cocktail 'me u shebelle hore e nyamela joalo ka boselamose.
Fumana recipe
Matlapa a Matla26. Ka potlako Guacamole Quinoa Salad
Haeba dip le salate li ne li e-na le lesea le monate haholo, sena se ka ba sona.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell27. Slow-Cooker Meal-Prep Burrito Bowls
Tlalehela ngoana oa hao e le 'ngoe 'me e tla mo khothatsa kaofela mohono oa lijo tsa motšeare.
Fumana recipe
DAVID FRENKIEL/KISHIKANE E NYENYANE E MONATE28. Portobello le Avocado Quesadillas le Magic Green Sauce
Khoho ea khale le chisi e tlatsoang e ntse e senyeha hanyane. Eketsa lintho ka li-mushroom tse crispy, avocado e monate, 'me ehlile, linaoa.
Fumana recipe
Senepe: Liz Andrew/Setaele: Erin McDowell29. Pitsa e le 'ngoe ea Vegetarian Chili
Chili ka hora? U tšepa hore ho ka khoneha. 'Me u ke ke ua lahleheloa ke nama.
Fumana recipe
Sekhahla sa Yum 30. Matlalo a Litapole a Mexican a phetseng hantle
Poone e halikiloeng, linaoa tse ntšo, cilantro e foreshe, setoto sa litapole tse monate, chipotle se nang le linoko le chisi e qhibilihisitsoeng, kaofela li kentsoe ka har'a tuber ea lamunu eo re e ratang - ke eng eo re sa lokelang ho e rata?
Kitchen ea Ambitious 31. Li-Muffins tse se nang Flourless Black Bean Brownie
U ke ke ua khona ho latsoa linaoa ka ho feletseng lijong tsena tse monate, empa li eketsa lithane tsa protheine le fiber. Bana ba hau ba ke ke ba tseba phapang.
Thuso e Feletseng 32. Tofu Scallion Black Bean Scramble
Lijo tsa hoseng tse nang le protheine tse tla u boloka u tsamaea ho fihlela lijo tsa mots'eare. Keletso: U se ke ua tlōla tahini, e eketsa tatso e monate maheng a hao.
Foodie Crush 33. Likotlolo tsa Chipotle Lime Shrimp
Karolo e molemohali ea sejana sena se bonolo ke hore na se ka etsoa joang - ikutloe u lokolohile ho kenya lijo-thollo, liprotheine kapa meroho eo u nang le eona. U se ke ua hlokomoloha marinade ea chipotle.
Lijo Tse Monate Joang 34. Li-Slider Butternut Butternut Sliders Ka Chipotle Ketchup
Li nyane, kahoo tsoela pele 'me u be le tse peli (kapa tse tharo).
Kitchen ea Ambitious 35. Avocado ea Avocado ea Salate e nang le protheine e phahameng
Haeba u na le metsotso e mehlano joale u na le nako e lekaneng ea ho etsa lijo tsena tsa motšehare tse phetseng hantle le tse khotsofatsang tse sa pheheng.
Vegan e bonolo 36. Avocado le Black Bean Tortas
Sandwich ena e nang le tatso e ngata e etsa hore ham ea hau le chisi li shebahale li le lerootho.
Vegan e bonolo 37. Salate ea Naoa e Ntšo, Poone & Avocado
U ka kopanya salate ena e monate ka li-chips tsa tortilla, ua e kenya ho salate e tala kapa ua e sebeletsa holim'a burger. Kapa u ka e thabela ka ho toba ka sekotlolong ka khaba feela. Ho joalo hore molemo.
Kotulo ea Half Baked 38. Spicy Poblano, Black Bean le Quinoa Enchiladas
Sejo se monate sa meroho se sebelisang lijo tse ngata tsa pantry joalo ka eiye, konofolo, linaoa, quinoa le linoko. Ho feta cheese eohle hobane, hantle, ke chisi.
Kitchen ea Ambitious 39. Avocado e phetseng hantle ea Black Bean Brownies
Ke mang ea reng ho ja lijo tse phetseng hantle ho bolela ho tlola lijo tse theolelang? Eseng rona. Li-brownies tsena tsa linaoa tse ntšo tse se nang lebese le gluten li na le phepo le monate.
Lierekisi tse peli le Pod ea tsona 40. Salate ea linaoa tse ntšo
E boloke e le bonolo ka salate ena e khotsofatsang, e monate e monate.
Sekhahla sa Yum 41. Crock-Pot Pork Adobo with Black Beans
E tlohele e be sechu.
Fana ka Oven 42. Metsotso e 10 ea Pineapple Black Bean Tostadas
E-ea Tex-Mex ka metsotso e seng mekae.
Vegan e bonolo 43. Cuban Black Bean & Mango Bowl
Havana, ooh na-na (ay) ...
Kitchen ea Ambitious 44. Litapole tse halikiloeng le salate ea linaoa tse ntšo tse nang le Salsa ea Pineapple Corn Salsa.
Senotlolo sa ho khahlisa baeti ntle le boiteko bo bongata? Salsa e entsoeng lapeng.
Senepe: Liz Andrew/Setaele: Erin McDowell45. Salmon Bowl le Farro, Black Beans le Tahini Dressing
Jam e nang le protheine.
Fumana recipe
Litakatso tsa Carlsbad 46. Baked Bean Dip
Ho etsa sena bakeng sa mokete o mong le o mong ho fihlela qetellong ea nako.
Senepe: Liz Andrew/Setaele: Erin McDowell47. Avocado le Black Bean Pasta Salate
Ja lijo tse setseng beke kaofela.
Fumana recipe
Thuso e Feletseng 48. Black Bean Skillet Scramble with Cheesy Polenta
Win brunch, ka thuso ea silky polenta.
Lexi's Kichineng e Hloekileng 49. Easy Vegan Black Bean Sopho e entsoeng
Lijo tsa motšehare li tla be li lokile ka pinch ('me e jere lihoete le celery, bakeng sa tekanyo e eketsehileng ea meroho).
Thuso e Feletseng 50. Vegan Black Bean le Corn Burgers
Etsa li-patties tse 'maloa tse eketsehileng' me u li hatsele lijong tsa beke e tlang.
RELATED: Litlhahiso tse 50 tse kholo ka ho fetisisa tsa Burger bokahohleng
Kitchen ea Snixy 51. Skinny Black Bean le Veggie Mexican Pizza
Bana ba tla rata sena ('me ho joalo le ka batho ba baholo).
Kolobe le Quill 52. Spicy Soyrizo le Black Bean Empanadas
Ke mang ea neng a tseba hore u ka shapa li-empanada ka lekotikoti?
Kitchen ea Ambitious 53. Slow-Cooker Black Bean, Quinoa le Chicken Tortilla Sopho
Re tla ja ena mariha kaofela.
Lijo Tse Monate Joang 54. Papali Letsatsi Beer Chili
Kapa joalo ka ha re rata ho e bitsa, chili ea biri ea letsatsi le letsatsi.
Senepe: Liz Andrew/Setaele: Erin McDowell55. Nachos tse nyane
Ho fanoe ka tumello ea ho ja nachos bakeng sa lijo tsa mantsiboea.
Fumana recipe
RELATED: Lijo tse 12 tseo U ka li Etsang ka Mokotla oa Linaoa tsa Cannellini
