Linotsi tsa linaoa kapa tse sephara li tsejoa e le Koukia (koo-KYAH) ka Segerike. Li lokiselitsoe monate yahnista (yach-nee-STAH) kapa yahni (yach-NEE) e bolelang hore e fetotsoe ka tomate le eiee le linoko.
Seo U tla se Hloka
- 1 lb. tse omisitsoe linaoa tsa Fava, tse kolobisitsoeng bosiung bo bong (bona Tlhokomeliso)
- 1/2 senoelo sa oli ea mohloaare
- 1 e kholo kapa e 2 eiee e tloaelehileng, e entsoe
- 1 1/2 lbs. tamati e entsoeng ka letsoai (e nkang sebaka sa 28 oz. e ka thijoa)
- Senoelo se le seng se hlahisitsoe parsley e ncha
- 1 tsp. fatše
- komine
- 2 bay leaves
- Likopi tse 2 metsi
- Dash letsoai (kapa ho latsoa)
- Etsa pepere e ncha e mongobo (kapa ho latsoa)
Kamoo U ka e Etsang
Tlhokomeliso: Linaoa tse omisitsoeng li phalla metsi 'me li hlahisa linaoa tse ngata tse bonolo le nako e khutšoanyane ea ho pheha. Haeba u se na letsatsi le eketsehileng ho fokotsa linaoa bosiu bo bong le bo bong, u ka leka mokhoa o potlakileng oa soak ka tlase.
Mokhoa o potlakileng oa ho tsuba:
Eketsa linaoa hammoho le metsi a lekaneng ho koahela linaoa ka lisenthimithara tse 2 ho pitsa. Kenya 2 tbsp. letsoai le ho tsosa. Tlisa linaoa ho pheha. Tlosa mocheso, koahela, 'me u soak bakeng sa hora. Hlatsoa le ho hlatsoa linaoa tlas'a metsi a batang pele u sebelisa.
Hala oli ea mohloaare ka pitsa e kholo ea sopho e entsoeng ka mocheso o phahameng. Eketsa lieiee 'me u leqe ho fihlela hamonate, hoo e ka bang metsotso e 5. Eketsa litamati, parsley, komine le makhasi a bay mme u tsoele pele ho emela metsotso e 5 ho isa ho e 10 ho fihlela litlolo li kopane hantle.
Kenya metsi ho pitsa ebe u tlisa pheha. Eketsa linaoa tsa Fava 'me u theole mocheso ho pata. Ho omisoa ho koahetsoe metsotso e 45.
Tlosa sekoahelo le nako ka letsoai le pepere e ncha e mongobo. Etsa metsotso e 10 - metsotso e 15 ho fihlela linaoa li pheha hantle empa e se mushy.
Lahla bay ba tlohe. Sebeletsa motsoako oa oli oa mohloaare oa moroetsana o motle haholo le ho fafatsa parsley.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 281 |
| Total Fat | 14 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 41 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 11 g |
| Liprotheine | 11 g |