K'hok'u e senyehileng ( dchicha dyal zraa ' ) e sebelisetsoa ho etsa sena se le bonolo, se khotsofatsang sejo se Moroccan . Mehato e ka tlase e fana ka moroana o itseng oa pepa; fokotsa ginger le pepere bakeng sa sopho e boima. E-ba hlokolosi hore u sebelise koro e sothehileng 'me u se ke ua tšoana le eona, empa pele ho eona, bulgur .
Sopho ea Dchicha e sebetsoa ka ho fetisisa kapele ka mor'a ho pheha, kaha koro e tla tsoela pele ho ruruha le ho senya ha sopho e lutse. Eketsa metsi (le ho phomola hanyenyane ha ho hlokahala) ho fokotsa sopho ha u tsosolosa.
Sebeletsa sopho ea dchicha joaloka lijo tsa motšehare kapa lijo tsa hoseng.
Seo U tla se Hloka
- Senoelo sa 3/4 (hoo e ka bang 175 g) se khelose koro (dchicha dyal zraa ')
- 1 seaplane onion, khabeloa chopped
- 3 tablespoons oli ea mohloaare
- 1 sethopo ea letsoai, kapa ho latsoa
- 1 ginger ea teaspoon
- 1/2 teaspoon pepere e ntšo
- 1/2 teaspoon
- papa e monate
- 1/8 teaspoon safrone lisebelisoa, e phunyeletsoeng
- 1/2 ho isa ho 1 teaspoon
- bososela (ho ikhethela)
- 2 likhato tse ka bang 2 a etsang dilitara tse metsi
- 1/4 senoelo sa cilantro e ncha
Kamoo U ka e Etsang
- Hlatsoa koro e sothehileng ka sekotlolo se seholo sa metsi le ho phalla.
- Beha koro e sothehileng, onion, oli ea mohloaare le ho noa ka pitsa. Eketsa metsi, hlohlelletsa, mme o tlise ho pheha. Fokotsa mocheso ho sopholela sopho e tlaase 'me e butsoe ka bonolo, e sa koaheloa, ka metsotso e ka bang 45, e susumetsa ka linako tse ling.
- Eketsa cilantro e khethiloeng (le metsi a seng makae haeba sopho e bonahala eka e tlala ka potlako) 'me u tsoele pele ho lla ka metsotso e 10 ho isa ho e 15, ho fihlela koro e le bonolo.
- Sebeletsa sopho hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 135 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,170 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |