Kisir e tšoana le thaba empa e ngata haholo. E entsoe ka pepere e khubelu, e batla e tšoana le motsoala, empa e e-na le sethapo. Sebeletsa ka pita , e ntle, e monate, kapa lijo tse nyenyane.
Seo U tla se Hloka
- Likotlolo tse 1 1/2 bulghur koro
- 1 bunch eiee e tala, e qhibililoe
- 1 likomkomere tse khethiloeng
- 1 tablespoon e ncha ea dill
- 2 tablespoons parsley
- 3 tablespoons lemon
- Tomate e bohareng, e khaotsoe
- 1 pepere e khubelu ea bell, e pepe le ho khethoa
- 3 tablespoons khubelu pepere paste kapa langa le le lej paste
- 1/4 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo
- Pepere e khubelu ho latsoa
- Metsi a phehile (hoo e ka bang likotlolo tse 1 1/2)
Kamoo U ka e Etsang
1. Bakeng sa sekotlolo, beha bulgur koro hammoho le metsi a phehile a phehile . Lumella ho lula metsotso e ka bang 15.
2. Qoba litlhapi.
3. Kopanya pepere e khubelu / tomate le li-veggies, litlama le mefuta e monate. Kopanya hantle.
4. Fula koro ea koro ho metsi le sebaka ka thaole. Penya metsi a mangata. Kopanya le pepere e khubelu le kopanya hantle.
5. Koahela le refrigerate lihora tse seng kae pele u sebeletsa. Sebeletsa ka makhasi a morara, li- lettuce tsa Roma , le bohobe bo bocha ba pita .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 77 |
| Total Fat | 0 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 22 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 2 g |
| Liprotheine | 2 g |