Le hoja lirapa tse ngata tsa Moroallo li reretsoe ho jeoa e le liphaka tse nang le bohobe bo bongata bo kang khobz , salate ena e nkhang hamonate ( batata hlouwa ) e senya puso eo le ho kopa fork. Litapole tse monate kapa li-yam li hlahisoa, li romeloa ho fihlela li le bonolo ebe joale li kopantsoe le sirapo e ruileng ea bo-butter, e khabisitsoeng ka sinamone, safrone le mahe a linotši. E bonolo, e monate ebile e monate! Lihlahisoa ke khethollo empa e tlatsetsa haholo.
Sebeletsa salate e le hore u tsamaee le lijo tse monate, li- tagine tse monate le tse monate, khoho e halikiloeng kapa turkey le lijo tse halikiloeng. Kapa, nahana ka ho etsa hore e be lijo tsa meroho ka ho e sebelisa ka li-eiee tsa caramelized tsa marame le morara o omisitsoeng ( tfaya ) ka lebaka la motsoako oa motsoako, raese kapa lijo tse ling.
Hape, leka litapole ka Metsoalle ea Moroccan le Meroho e Supileng kapa Mantsiboea a Potapole a Tagine.
Seo U tla se Hloka
- 1 lb. (1/2 kg) litapole tse monate (kapa li-yam)
- Ho ikhethela: 1/3 senoelo se lefifi sa morara o omisitsoeng
- Likopi tse 4 metsi a letsoai (kapa a lekaneng ho koahela litapole)
- Bakeng sa sirapo:
- 3 tablespoons mahe a linotši (kapa
- tsoekere , haeba u khetha)
- 3 tablespoons
- botoro
- 3 tablespoons metsi
- 1/2 teaspoon fatše sinamone
- 1/4 pepere ea pepere
- 1/8 teaspoon
- turmeric
- Pinch
- lisebelisoa tsa safrone (crumbled)
- Letsoai, ho latsoa
Kamoo U ka e Etsang
- Haeba u sebelisa lirapa tse omisitsoeng, u li nke le ho lahla li-stems leha e le life. Li behe ka sekotlolo se senyenyane, se koahele ka metsi a belang mme se behe ka thōko ho soak ha u qala litokisetso tsa salate.
- Etsa litapole 'me u khaole ka likotoana tse peli. joale u koale lithupa ebe u li khaola ka lik'hilograma tse peli. Ha li-cubate tsa litapole li lekana ka tsela e ts'oanang, li tla pheha haholoanyane.
- Hlatsoa likotoana tsa litapole ka sekotlolo sa metsi a batang; u li pota-potile ka menoana ea hau ho thusa ho tlosa starch e feteletseng. Hlakola litapole ka colander, hlatsoa ka metsi a phallelang 'me u fetele pitsa ea 2 quart.
- Koahela litapole ka serame sa salted metsi, beha ka holimo mocheso le tlisa ho pheha. Pheha ka metsotso e ka bang 5, kapa ho fihlela litapole li le bonolo. Leka ho qoba ho noa haholo kapa likotoana li tla lahleheloa ke lihlopha tse hloekileng ebe li fetoha mushy.
- Tšollela litapole tse phehiloeng ka colander 'me u tlohele ho noa ha u ntse u etsa sirapo.
- Tlatsoa morara o omisitsoeng mme u o behe pitseng e tšoanang eo litapole li neng li phehoa ka eona. Eketsa mahe a linotsi, botoro, metsi le linoko. Tlisa sefahleho ka mocheso o mofuthu 'me u phehele metsotso e 1 ho ea ho e 3, kapa ho fihlela mefuta ea sirapo. Latsoang mme u fetole nako ea nako.
- Khutlela litapole ho pitsa 'me ka bonolo u tsose ho li apesa ka sirapo.
- Sebeletsa litapole mofuthu kapa mocheso oa mohatsela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 442 |
| Total Fat | 9 g |
| Fat Satated | 6 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 23 mg |
| Sodium | 206 mg |
| Li-carbohydrate | 87 g |
| Fiber Fiber | 11 g |
| Liprotheine | 6 g |