Makhasi a morara a entsoeng ka majoe a tsoa lijong tse susumetsoang ke 'Muso oa Ottoman, ho kenyeletsa le lijo tsa Turkish, Greek le Middle East. Lijoana tsena tse nyenyane tsa monate li atisa ho tsejoa e le li-dolmades. Dolma e tsoa lentsoeng la Seturkey dolmak, 'ho phunyeletsoa', 'me e bolela "ntho e pentiloeng".
Bakeng sa ba sa tloaelehang le li-dolmades, kapa makhasi a lifate tsa meroho, ke pheko e monate! Makhasi a morara a fumanoa a mongobo, ka kakaretso haufi le lifate tsa mohloaare, li-pickles le tse ling li lebenkeleng la hao la lireschorente, 'me hangata li koahetsoe ka motsoako oa raese, nama le meroho. Le hoja ho na le phapang e ngata ho tsena. Qalong, li bonahala li le boima ho koahela, empa ha e le hantle li bonolo haholo, joalokaha lekhasi ka boeona le le leholo haholo ebile le le bonolo haholo.
Seo U tla se Hloka
- Makhasi a 24 ho isa ho a 30 a morara (jarred, drained and separated) Ena ke chelete e ka lebokoseng le tloaelehileng ... hangata le ho feta ka ho le letšehali)
- Bakeng sa ho Tlatsa:
- 2 dikopi meroho moro
- 1 senoelo sa quinoa (pheha ka meroho ho ea ka sephutheloana litaelo, hlatsoa ha ho hlokahala)
- Likopi tse 2 (tomate)
- Likopi tse 2 tse phehiloeng (pulsed ka bokhutšoanyane ho motlakase oa lijo ho fihlela li-crumbly)
- 1 tablespoon oli ea mohloaare (e eketsehileng moroetsana)
- 1 tablespoons lero la lemone
- 1/4 senoelo sa koala makhasi (minced e hloekileng)
- 1 shallot (minced)
- 1 ho ea ho 2 di-teaspoon letsoai (letsoai leoatleng, kapa ho latsoa)
- Bakeng sa Sauce:
- Likopi tse 1 1/2 tse phehoang linaoa tsa Cannellini (hoo e ka bang 1 e ka khonang, ea ts'ekisoa le ho hlatsoa)
- Tablespole tse peli ho ea ho tse tharo lero la lemone
- 1/2 ho isa ho 3/4 likotlolo metsi (ho fokotsa)
- 1/2 teaspoon letsoai (letsoai leoatleng, kapa ho latsoa)
Kamoo U ka e Etsang
Sauce:
- Linaoa tse hloekileng feela tse nang le lero la lemone le metsi a mangata ho fihlela ho boreleli.
- Eketsa metsi a lekaneng hore a etse mochine, empa leha ho le joalo a ntse a tsitsitse. Letsoai ho latsoa.
Ho tlatsa:
- Etsa quinoa ea hao e phehiloeng hanyane ka hanyane ebe o akhotsoa ka tomate, li-chickpeas tsa pulsed, oli ea mohloaare, lero la lero la lemone, makhasi a koahetsoeng, moriri o nang le moriri oa letsoai le letsoai.
Beha lekhasi la morara 'me u phuthe ka joalo:
- Ntlha ea pele, nka motsoako oa ho tlatsa o fumanoang setopong sena 'me u behe lekhasi la morara sebakeng se bataletseng hoo ho bulehileng ka ho feletseng.
- Ka mor'a moo, beha lintho tse ling bohareng, hoo e ka bang 2 ho bokella likhabapo tsa likhaba li lekaneng ka lekhasi la morara. Eka holimo holimo, kamehla ke qala ka tlase. Kamorao ho moo, itlela feela mahlakoreng 'me ue phuthele joalokaha u ne u tla ba burrito.
Ntho e ntle haholo ha u phutheha, empa ela hloko hore u se ke ua roba makhasi a morara-o bonolo empa o tiile kamehla ke mokhoa oo ke o ratang haholo.
Pheta ho fihlela ho tlatsoa hohle kapa makhasi a morara a fetile, eng kapa eng e tlang pele. Lintho tsa hau li ka fapana ho itšetlehile ka boholo ba makhasi a morara oa makhasi.
E le hore u sebelise makhasi a morara o pentiloeng, beha holim'a poleiti, u phalle ka oli e nyenyane ea mohloaare, sauce le holimo ka pepere e ntšo e sa tsoa qhibiliha. Boloka polokthering haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 94 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 303 mg |
| Li-carbohydrate | 16 g |
| Fiber Fiber | 4 g |
| Liprotheine | 5 g |