Le hoja couscous e shebahala e le mofuta oa raese, e hlile e le libolo tse nyenyane tsa pasolina. Metsoalle ea setloholo e simolohile karolong e ka Leboea ea Afrika 'me e na le lijo tse tloaelehileng tafoleng ea Moroccan le Tunisia, hammoho le linaha tse ling tse potolohileng le likarolo tsa Bochabela bo Hare.
Ka tloaelo, motsoala oa motsoala o itokiselitsoe ke ho chesa, empa seo re se fumanang limmarakeng tsa habo rona hangata ke motsoala oa motsoalle. Mokhoa oa ho pheha o bonolo haholo - ka mor'a hore mokelikeli o phehiloe, eketsa motsoako oa motsoako, o koahe le ho tlosa mocheso. Lumella metsotso e mehlano, 'me moo u na le eona - setsi sa lijo tse fapa-fapaneng tsa monate. Ka lebaka la sena, e etsa sehlabelo se hlollang le se potlakileng mme se ka kopantsoe le meroho e mengata, litholoana kapa linate, hammoho le nama, likhoho kapa shellfish bakeng sa lijo tse lekaneng tsa lijo.
Kakaretso ena e bonolo, e sebelisa lebese la khanya ea kokonta e le karolo ea metsi a phehang (ho boloka mafura le lik'hilojule) le ho qhalana ho nyenyane ha boiee bo botala ho o fa mmala hammoho le ho bobebe ho fokotsa tatso ea kokonate e monate.
Seo U tla se Hloka
- 1 kopi e khanyang kokonate lebese
- 1/2 senoelo sa metsi
- 1/4 tsp letsoai
- 1 senoelo sa uncooked plain couscous
- 1
- oiee e tala , karolo e masoeu le e bobebe, e entsoeng (e ka bang 2 Tbsp)
Kamoo U ka e Etsang
- Tšela lebese la kokonate, metsi le letsoai ka sekotlolo se lekaneng. Tlisa motsoako ho pheha holim'a mocheso o phahameng.
- Tšela motsoako ka motsoako oa kokonate, tlosa mocheso, koahela pitsa ka sekwahelo, 'me u lumelle hore o lule metsotso e 5.
- Eketsa oiee e tala e khethiloeng ho motsoala, 'me u phalle ka fereko.
- Sebeletsa joaloka sejana se lehlakoreng kapa holimo ka meroho, nama kapa litlhapi bakeng sa ho kena ka ho feletseng.
E sebeletsa 5
Ka ho Sebeletsa Likorolo 130
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 229 |
| Total Fat | 12 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 130 mg |
| Li-carbohydrate | 27 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |