Meroho ena e bonolo 'me e batla e le monate ha e pheha ka bonolo. Li boetse li na le linoko tse tsoang ho letsoalo le nang le seatla se bulehileng sa ginger le mobusi o motšo. Meroho e monate joaloka li-kera le li-collar tse ka lumellanang le linako tse ngata tsa ho pheha le ho rua molemo ka ho tlohela litlolo tse matla haholo mosebetsing ona haholo. Bakeng sa papali e eketsehileng, leka ho sebelisa masiana a mosetareta kapa meroho ea turnips-tatso ea bona e chesang e sebetsa hantle hantle mona. Haeba o batla ho sebelisa tala e phehang kapele joaloka chard kapa spinach, fokotsa nako ea ho pheha ka mor'a hore u kenyetse meroho pan (u se ke ua khathatseha, ho boleloa hore na u ka ema le bona ha e le setsi se ka tlase).
Hlokomela hore meroho ena e ka bonahala eka e pheha nako e telele. Li joalo, ka tsela e itseng. Mehleng ea Amerika ea ho pheha, meroho hangata e phunyeletsoa ebile e sebelisoa. Mona, ba lumelloa ho etsa ho fetang feela. Li pheha e le hore li lokolle metsi a tsona, a kopantsoeng le linoko le mahlaseli a marang-rang ho etsa metsi a monate a phehang ao bohobe ba bona bo leng mongobo ebe bo kenella ka hare, bo amohele molemo oo o mong o monate.
Seo U tla se Hloka
- Li-bunches tse peli li pheha meroho e joalo
- khale kapa
- meroho
- 1 e nyenyane mosehla eiee
- 2-3 cloves konofolo
- 1 tablespoon oli ea limela kapa botoro
- 1/2 teaspoon letsoai le letle la letsoai, hammoho le ho feta ho latsoa
- 1 teaspoon lero la mokoala *
- 1/2 teaspoon fatše mocheso (ka khetho)
Kamoo U ka e Etsang
- Hlatsoa meroho ka metsi a pholileng, u tiise hore u hlatsoa mobu leha e le ofe. Hlakola metsi a mangata ho feta kamoo ho tla thothomela kateng ka metsing e seng kae, empa ha ho hlokahale hore u o omelle ho feta moo (metsi a li khomarelang a tla eketsa mongobo ha ba ntse ba pheha). Hlapa meroho ebe u ba beha ka thōko. (Mohlomong, o ka khaola meroho pele 'me oe hlatsoa ka sekotlolo sa metsi mme o ba phahamisa, haholo joaloka salate meroho- bona lintlha tse ling mona .
- Ebola 'me u tšele onion; khaola le ho tšela konofolo.
- Etsa oli kapa qhibiliha botoro ka pitsa e kholo holim'a mocheso o mofuthu (o tla hloka sejana se seholo ho tšoara meroho eohle e tala 'me u khonne ho e hlophisa le ho e kopanya ka li-aromatics-ba tla pheha ka tlaase ho karolo ea botšelela ea boholo ba bona ba pele).
- Ha oli kapa botoro e chesa, eketsa lieiee, konofolo, le letsoai le pheha, e hlohlelletsa khafetsa, ho fihlela eieee le konofolo li kokobetsoa 'me eiee e fetoha ka metsotso e ka bang 3.
- Kenya ginger, turmeric le pepere. Cook, susumetsang maikutlo, ho fihlela monko o monate, hoo e ka bang motsotso.
- Eketsa meroho, tsosang ho kopanya, le ho fokotsa mocheso ho ea bohareng. Pheha meroho, u ba susumetsa khafetsa, ho fihlela ba qala ho batla, hoo e ka bang metsotso e meraro.
- Koahela pitsa ebe u pheha ho fihlela meroho e senyehile ka ho feletseng ebile e bonolo, hoo e ka bang metsotso e 5.
- Ho potlakela ho pheha meroho joaloka chard kapa spinach e tla ba e loketse hona joale. Meroho ea Hearter e tla ba monate mme e be e thabisang le ho feta ha u ba koahela 'me u ba phehele metsotso e 15 e eketsehileng. Kenya pepone kapa metsi ka pitseng haeba meroho e qala ho khomarela pan.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 70 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 237 mg |
| Li-carbohydrate | 10 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |