Okra ke e mong oa meroho eo batho ba bonahalang ba e rata kapa ba e hloileng. Haeba u se fan, mokhoa ona oa stew stewed le tamati o ka fetola kelello ea hau. Bamies latheres me domata (stewed okra ka tomate sauce) ke sejana se bonolo sa Segerike sa meroho se tla sebetsa hantle le lehlakoreng kapa ka khanya.
Lebaka le ka sehloohong la batho ha ba tsotelle okra ke ka lebaka la ho ba le botsitso. Okra e na le ntho e bitsoang mucilage, e boetse e hlahisa lekhala, e etsang hore meroho e slimy. 'Me ho pheha ho etsa hore ho be bonolo ho feta. Empa ho na le litsela tsa ho fokotsa liaparo tse thellang, ho kenyelletsa ho tšela okra ka metsi a asene pele u pheha, joalokaha ho buelloa ka mokhoa ona. Hape, etsa bonnete ba hore o omme ka ho feletseng pele oe eketsa pitsa.
Ho phaella moo, ho e khaola likotoana, ho tlisa okra mocheso oa motlakase, 'me ho e lumella hore e lule ka hora e tla e lumella ho omella le ho fokotsa ho ba le botsitso ha u pheha. Ho boloka okra e feletseng ke tsela e 'ngoe ea ho fokotsa ntlha ea slide, joalokaha e ntse e potlakela ka mocheso o phahameng haholo. Haeba u okra e phehiloeng, marotholi a mmedi kapa lero la lime ka metsing a tla thusa.
Seo U tla se Hloka
- 1 1/2 lik'hilograma okra (stems e nkiloeng)
- 1/2 senoelo se tsoeu veine
- 1 tablespoon letsoai
- 1/4 senoelo sa oli ea mohloaare
- 1 e onion e bohareng (e hlalositsoeng)
- 1 clove garlic (minced)
- 8 ounces tamati sauce (kapa puree)
- 1/4 senoelo se secha
- parsley (e entsoeng)
- 1/2 senoelo sa metsi
- Letsoai le pepere e ncha e mongobo e le hore e latsoe
Kamoo U ka e Etsang
- Koa okra ka bonyane hora pele u pheha sekotlolo se seholo se tletseng metsi, veine e tsoeu, le 1 tablespoon letsoai.
- Hlakola metsi a tsoang ka okra pele u pheha empa u se ke ua hlatsoa li-pod. Khama okra hantle.
- Ka sopho e khōlō ea sopho e entsoeng ka sebini, ho chesa oli ea mohloaare ho feta mocheso o phahameng. Kenya onion 'me u phalle ho fihlela ho fetoloa, hoo e ka bang metsotso e 5. Eketsa konofolo 'me u leqe ho fihlela monko o monate ka metsotso e le 1 kapa e 2.
- Eketsa okra, tomate mongobo, parsley le metsi. Koahela 'me u omelle ka mocheso o mofuthu ho fihlela o le bonolo, metsotso e ka bang 30 ho isa ho e 40 ho latela boholo. Etsa bonnete ba hore u shebe likarolo tsa hau tsa metsi ka pitsa mme u kenye metsi a mang ha ho hlokahala.
- Nako le letsoai le pepere e ncha e mongobo ho ja le ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 170 |
| Total Fat | 10 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 1,234 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |