Sebelisa kapa khoho kapa konyana ka mohope ona oa Morocco bakeng sa tfaya ea motsoala. Tfaya e bua ka li-eiee tse monate le tse monate tsa caramelized le morara o omisitsoeng o sebelisitsoeng ka sejana sena. Liphetolelo tse ling li boetse li kenyelletsa li -chickpeas .
Lisebelisoa li hloka hore ho be le motsoako oa mefuta e sa tloaelehang e bitsoang ras el hanout . Haeba u sa khone ho e fumana, kenya sebaka sa li-clove tse seng kae feela le pinmeg ea nutmeg.
U ka sebeletsa sejana ka betheng ea motsoalle oa moshanyana, empa bakeng sa liphello tse nepahetseng, fosa motsoala oa nama ka nama e monate. Liamondi tse halikiloeng li monate ebile li ka etsoa pele ho nako. Motsoala oa motsoala oa motsoala haeba a rerile ho nyehela ka mor'a moo.
Lumella nako e eketsehileng ea ho pheha ha u lokisetsa konyana sebakeng sa kana.
Seo U tla se Hloka
- Bakeng sa Khoho kapa Konyana:
- Khoho e nyenyane e se nang letlalo kapa konyana e le 1 kg) (khaola likotoana tse 3-cm)
- 1 eiee e khōlō haholo (e tšesaane)
- Ginger ea 1 ea aspoon
- 2 di-teaspoon letsoai
- 1 1/2 teaspoon pepere
- 1 1/2 diaspone tsa sinamone
- 1 teaspoon
- ras el hanout
- 1/4 teaspoon crumbled safrone lisebelisoa
- Ho ikhethela: 1 teaspoon smen (
- Moroccan e bolokile botoro )
- 1/4 senoelo sa oli ea mohloaare kapa oli ea meroho
- Likotlolo tse 6 (hoo e ka bang 1 1/2 litha) metsi
- Bakeng sa Tfaya:
- Boiee ba lik'hilograma tse 1 (sliced thinly)
- 1 senoelo sa morara o omisitsoeng metsing ka metsotso e 15, ebe o tšoloa)
- 4 tablespoons tsoekere kapa mahe a linotši
- 1 pepere ea teaspoon
- 1 sinasone e teaspoon
- 1/2 motsoako oa teaspoon
- 1/2 teaspoon turmeric
- 1/4 teaspoon letsoai
- 1/4 teaspoon e phunyeletse
- lisebelisoa tsa safrone
- 4 tablespoons botoro
- 1/2 senoelo sa metsi
- Bakeng sa Couscous:
- 1 lik'hilograma (1/2 lik'hilograma) tse omileng tse omileng
- 2 tablespoons oli ea limela
- 1/2 ho 1 teaspoon letsoai
- 1 ho ea ho 2 tablespoons botoro
- 1/2 senoelo se omisitsoeng lialmonde
- Ho ikhethela: Ehe e le 'ngoe kapa e sliced lehe le phehiloeng ka thata (motho ka mong)
Kamoo U ka e Etsang
Pheha Khoho kapa Konyana
- Ka tlaase ho motsoala oa motsoako, kopanya khōhō kapa konyana e nang le onion, ginger, letsoai, pepere, sinamone, ras el hanout, safrone, smol, le oli. Nakong ea mocheso o mofuthu, sootho e be sootho, 'me ka nako e' ngoe e be teng ka metsotso e ka bang 15.
- Kenya likotlolo tse 6 tsa metsi, sekoahelo, 'me u tlise pheha. Fokotsa mocheso ho isa bohareng 'me o tsoele pele ho lla ho fihlela nama e le bonolo-nako e fetang hora ea khōho le lihora tse peli kapa ho feta bakeng sa konyana.
- Hlahloba lebelo la moro ka linako tse ling, haholo-holo qetellong ea ho pheha, 'me u kenye metsi ha ho hlokahala. Moro o lokela ho koahela nama, ho lumella mongobo o lekaneng hore o hlohlelletse ho motsoala le ho feta ho sebeletsa ka lehlakoreng le leng. Ha u se u loketse ho sebeletsa, latsoa mongobo 'me u fetole nako ea ho latsoa ho latsoa.
Etsa Tfaya
- Ha nama e pheha, kopanya lik'hilograma tse peli tse okiloeng ka eiee, morara o omisitsoeng, tsoekere kapa mahe a linotši, pepere e 1 teaspoon, sapole ea sinamone e 1, ginger, turmeric, 1/4 teaspoon letsoai, le 1/4 teaspoon e phunyeletsoeng lisebelisoa tsa safrone ka sekotlolo se seholo.
- Eketsa botoro le 1/2 senoelo sa metsi, sekoahelo, 'me u tlise sebokeng. Tsoela pele ho lla ka metsotso e 30 kapa nako e telele ka mocheso o tlaase kapa o tlaase, o hlohlelletsa ka linako tse ling, ho fihlela liiee li le bonolo ebile li le khauta. Eketsa metsi a mangata ha metsi a noa metsi pele liiee li pheha.
- Hang ha liiee li phehiloe 'me li na le mebala e mengata, fokotsa lik'hemik'hale ho sirapo e teteaneng. Tlosa mocheso, 'me u behe liiee tsa caramelized ka thōko. Khutsa li-eiee pele u sebeletsa.
Mocheso oa Couscous
Metsoalle e tla ba le makhetlo a mabeli holim'a nama e monate. Qala mokhoa ona ha tfaya e ntse e pheha.
Ho Tsamaea ha Pele ho Couscous
- Fokotsa oli e nyenyane ebe u e beha ka thōko. Senya motsoako o omileng ka sekotlolo se seholo haholo, 'me u sebetse ka oli ea limela tse 2 tsa limela tse nang le matsoho, u akhela motsoala oa hao ka letsoho ebe ue hloekisa pakeng tsa liatla tsa hao. (Sena se tla thusa ho thibela lijo-thollo tsa motsoala ho se kopane.)
- Ka mor'a moo, sebetsa ka 1/2 senoelo sa metsi, ka tsela e ts'oanang, u sebelise matsoho a hau ho arolelana metsi ka mokokotlo.
- Tlosa motsoalle oa hau oa motsoako ho baskete e nang le oli e ngata, u hlokomele hore u se ke ua jara motsoalle oa hau oa motsoalle. Beha mouoane ka holim'a motsoala, 'me u chese motsoala oa hao ka metsotso e 15, nako eo ue bonang ha u bona phahama ea mouoane ea motsoala.
Tlhokomeliso: Haeba u bona mouoane o balehang pakeng tsa baskete le motsoala, o tla hloka ho tiisa selekane. U ka etsa sena ka litsela tse 'maloa:
- Koahela le ho tlama lesela le lelelele la lesela le nang le mongobo holim'a selekane, kapa
- Ho koahela ka thata setšoantšo se selelele sa filimi ea polasetiki ea kichineng ho pota-potiloe, kapa
- Tšoaea 'me u khabise filimi e telele ea polasetiki ka kichineng ea motsoalle oa hau,' me u behe basketeng ka holimo
Ho tsamaea ha bobeli ho Couscous
- Hang ha motsoala enoa a se a qeta metsotso e leshome le metso e mehlano a ntse a chesa, a se khutlisetse ka sekotlolo sa hau se seholo ebe o se senya. E lumella hore e pholile hanyenyane, 'me butle-butle sebetsa ka 1 senoelo sa metsi le 1/2 ho 1 teaspoon ea letsoai le matsoho. Hape, u lahlele motsoalle oa hau oa motsoala 'me ue hele pakeng tsa liatla tsa hao ho senya libolo leha e le life kapa clumps.
- Tlosa motsoalle oa hau oa motsoako ka morao, a hlokomele hore a se ke a paka kapa a hatella mohlankana oa hae, 'me a behe molekane oa hae setulong. Fula motsoako oa bobeli ka metsotso e 15, ho tloha nakong eo u bonang mouoane o tsoang ho motsoal'ae. (Hape, tiisa selekane ha u bona sefofane se baleha.)
Ho Tsamaea ha Boraro ea Motsoala
- Tlosa bana bao e leng motsoalle oa hau ka sekotlolo se seholo hape. E arohane, 'me u lumelle ho pholile metsotso e mmalwa. Butle-butle sebetsa lik'hilograma tse 1 1/2 metsi ka motsoako oa matsoho, u li hulang le ho li roala pakeng tsa liatla tsa hao ho senya libolo leha e le life.
- Tlosa motsoalle oa hau oa motsoako ho sesebelisoa sa steamer bakeng sa ho fofa ha hae ho qetela. Hape, leka ho sebetsana le motsoalle oa hae ka tsela e bonolo ebe u qoba ho e paka.
Ho tsuba ho qetela ha Couscous
- Nako ea ho qetela ha motsoala oa hau oa motsoako oa hau o tla kopana le ha nama ea hao e pheha. Ha u pheha khōhō, tsoela pele 'me u nke mouoane kapele ka mor'a ho eketsa linoelo tse 1 1/2 tsa metsi. Haeba u pheha konyana , lumella konyana ho qeta ho pheha - mohlomong hora e 'ngoe - pele u chesa motsoalle oa hao ka lekhetlo la ho qetela.
- Beha motsoalle oa hau oa motsoala ka holim'a motsoalle oa hau, le mouoane ka metsotso e 15 ea ho qetela, nako eo u e bonang ha u bona mouoane o phahama ka motsoala. Hape, tiisa motsoako pakeng tsa steamer le pitsa ha u bona mouoane o baleha.
Ho sebeletsa Couscous Tfaya
- Tlosa motsoako oa hau ka sekotlolo se seholo, ebe o se senya. Ka bonolo kopanya likhabapeng tse 1 kapa tse 2 tsa botoro, le li-ladle tse peli tsa moriana.
- Halalelang hoo e batlang e le 1/3 ea motsoala oa lekala le leholo ka ho fetisisa, u tšollele ladle ea sauce ka hohle. Lokisetsa halofo ea khoho kapa nama bohareng, 'me holimo le tse ling tsa li-eiee tsa caramelized le morara o omisitsoeng.
- Koahela motsoala o setseng holim'a nama ea ho e pata, 'me ka seatla se bulehileng ladle sauce hohle ho pota-potiloe ke motsoala. (Hlakola moriana o mong le o mong hore o nyehele ka lehlakoreng le leng, haeba o lakatsa.) Beha khoho e setseng kapa konyana e bohareng ba phuleng kapa motsoala, le holimo le li-eiee tse setseng tsa caramelized le morara o omisitsoeng. E khabisa ka lialmonde tse omisitsoeng le mahe a thata .
- Sebeletsa hang-hang. Ka tloaelo, e mong le e mong o bokella ho pota-potiloe ke motsoalle oa hae, 'me motho e mong le e mong o ja ka lehlakoreng la hae ka platter.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 1180 |
| Total Fat | 66 g |
| Fat Satated | 22 g |
| Fat Unsaturated | 34 g |
| Cholesterol | 152 mg |
| Sodium | 1,522 mg |
| Li-carbohydrate | 108 g |
| Fiber Fiber | 12 g |
| Liprotheine | 44 g |