Fasulia e hlile e otla sebakeng seo serame, matsatsi a mariha. Lijo tse monate li ne li sebelisa thoriso e le kannete linaoa tse tala le nama e sebelisitsoeng. U ka sebelisa mohope oa khomo kapa konyana ho ena risepe, ebang e ntle. Ke khetha ho sebelisa nama ea khomo hobane e nolofaletsa nako e seng kae ebile e se e tlaase ha u e reka e se e ntse e khethiloe ka lebenkeleng.
Seo U tla se Hloka
- 1 nama ea phofshoana ea lik'hilograma (konyana kapa nama ea khomo)
- 1 lik'hilograma tse bolileng kapa linaoa tse ncha tse tala
- Litapole tse 16 tse entsoeng ka makotikiti
- Li-ounces tse 4 tse entsoeng ka tomate
- 1 e onion e bohareng, e khethiloeng
- 2 cloves konofolo, e sithabetseng
- 1/2 teaspoon komine
- 1 teaspoon coriander
- 1/8 teaspoon allspice
- Likopi tse 8 metsi
- letsoai le pepere ho latsoa
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
- Ka har'a sekoahelo se seholo sa nama, nama e sootho e nang le oli ea mohloaare. Eketsa lieiee le konofolo.
- Kenya tomate e sithabetseng, e tsosang hantle ka nama, konofolo le onion. Kenya kokini, coriander, letsoai le pepere, le allspice. Kenya metsi le tomate puree. Hlohlelletsa mme u kopane hantle.
- Kenya linaoa tse tala ebe u li belisa.
- Fokotsa mocheso ho tlase le ho omisa lihora tse peli, kapa ho fihlela nama e le bonolo ebile e etsoa.
- Motsoako o lokela ho chesa ha o pheha. Haeba e sa khone, eketsa 1/2 senoelo phofo eohle ea morero.
- Sebeletsa ka raese e tšoeu le salate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 660 |
| Total Fat | 29 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 106 mg |
| Sodium | 198 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 6 g |
| Liprotheine | 42 g |