Sophole ea Cowheel (sopho e entsoeng ka lirethe tsa khomo) ke e 'ngoe ea lijo tse ratoang ka ho fetisisa tsa Caribbean. Ke pelo e ts'oarellang kamehla. E phehiloe ka li-peas tse mosehla, meroho e meng le li- dumplings.
Cowheel e rekisoa hoo e ka bang limmaraka tsohle le li-supermarket tsa Caribbean. Ho itšetlehile ka hore na u hokae, u ka khona feela ho fumana monate ona ho tswa ho sesepa sa hau.
Seo U tla se Hloka
- 2 di-teaspoon oli
- 1 eiee eiee (e hlalositsoeng)
- Likokoana-hloko tse 6 tsa thyme (tse arotsoe)
- Likhomo tse peli tsa cowheel (khaola)
- letsoai ho latsoa
- pepere e ntšo ho latsoa
- 1/2 senoelo mosehla oa likhase
- 6 ho isa ho 8 okra
- Lihoete tse peli (khaola ka li-round-inch 1)
- 12 phofo ea dumplings
Kamoo U ka e Etsang
Khatello ea phehi ke eona pitsa e ntlehali eo u ka e sebelisang ho etsa sopho ena ha likhomo li nka nako e telele ho pheha. Haeba u sebelisa pitsa, eketsa nako ea ho pheha le metsi. Sepheo ke ho pheha khomo ea likhomo ho fihlela e oela fatše.
- Oli ea mocheso khatellong ea ho pheha.
- Eketsa eiee le thyme mme u leqe ho fihlela liiee li fetohile, metsotso e 2 - 3.
- Eketsa cowheel hammoho le letsoai le pepere ho latsoa le ho emela ka eiee le thyme ka metsotso e meraro.
- Kenya likotlolo tse 5 tsa metsi, hlohlelletsa, koahela khatello ea cooker mme u lumelle ho pheha metsotso e 30. Nako e qala ho tsoa mololi oa pele.
- Lokolla sekhahla sa khatello ea khatello ho tlosa mouoane. Tlosa khatello ea khatello mme u kenye lierekisi le metsi a mangata. Ho lokela ho ba le metsi a lekaneng ho pheha lierekisi le ho etsa sopho.
- Eketsa thyme mme tlohela lierekisi le likhomo li phehe ka mocheso o phahameng ho fihlela lierekisi li qhibilihe.
- Eketsa okra le dumplings ho pitsa, koahela 'me u lumelle ho pheha metsotso e 6 ho ea ho e 8 kapa ho fihlela li-dumplings li phehoa. Sopho ea lijo bakeng sa ho noa - letsoai le pepere 'me u fetole ho latela.
- Hlohlelletsa le ho sebeletsa
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1455 |
| Total Fat | 52 g |
| Fat Satated | 16 g |
| Fat Unsaturated | 25 g |
| Cholesterol | 161 mg |
| Sodium | 3,648 mg |
| Li-carbohydrate | 169 g |
| Fiber Fiber | 24 g |
| Liprotheine | 77 g |