Metsoalle e ka etsoa ka metsotso e 5 feela. Latela litaelo tse pakeng tsa liphutheloana tse se nang boikaketsi, li-couscous ka linako tsohle. Ka molao, senoelo sa 1/3 sa motsoala o omileng o tla hlahisa senoelo se le seng sa motsoala oa pheho. Ke khothaletsa ho sebelisa motsoako oa koro ka kakaretso ho matlafatsa ts'ebetso ea hau ea fere. sebeletsa le khoho e tsoehileng kapa salmon.
Seo U tla se Hloka
- Likotlolo tse peli tse phehiloeng ka koro e tsoileng matsoho
- 1 senoelo sa khaola likomkomere
- 1 senoelo sa tomate
- 1/2 senoelo se kopantsoeng oiee e khubelu
- Kopi e le 1 e ka kenngoa
- lihlahisoa tsa garbanzo (tse thibelitsoeng)
- 1/3 senoelo
- moriana o monate (o khaotsoe)
- Mokeli oa lemons tse peli tse khōlō
Kamoo U ka e Etsang
Kopanya le motsoako oa likomkomere, likomkomere, tamati, onion, linaoa tse nang le garanzo le koena ka sekotlolo se seholo. Hlatsoa hammoho lero la lemone le oli ea mohloaare . Tšollela salate ea couscous mme u hlohlelletse hantle. Koahela le refrigerate bonyane lihora tse peli.
E sebeletsa 6.
Ka ho Sebeletsa: Lik'halori 162, Lik'halori tse tsoang Fat 28, Total Fat 3.2g (e sat 0.3g), Cholesterol 0mg, 126mg ea Sodium, Li-carbohydrate 28.4g, Fibre 5.1g, Protein 5.1g
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 301 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 71 mg |
| Li-carbohydrate | 60 g |
| Fiber Fiber | 7 g |
| Liprotheine | 12 g |