Lejoe lena le ikokobetsang empa le le khahla la litapole, k'habeche le lihoete le phehiloe ka monate o monate le o monate haholo oa ginger, turmeric le pepere. Ntho ena kaofela e bululetsoe ke setso sa meroho sa Ethiopia se bitsoang tikil gomen . Ke setso sa setso sejana sa limela, tse tsejoang e le lijo tsa ho itima lijo Ethiopia. Sejo sena se monate ka ho fetisisa ke se seng sa lijana tse bonolo tseo li ratang ho feta mokhoa oa tsona ka bomong. Sebeletsa hammoho le lentile, lijo tse halikiloeng, khōho e halikiloeng, kapa tlhapi e tsoetsoeng.
Le hoja sejana sena se le monate feela ka ponko ea botoro kapa oli, li-flavors li ruruha haeba u ikemiselitse ho e fumana! Etsa likhaba tse 4 tse feletseng bakeng sa tatso e ntle ka ho fetisisa.
Tlhokomeliso: Sejana sena se na le li-turmeric, tse senyang haholo hoo e amang letho (e mebala e ntle haholo hoo e sebelisoang joaloka tee ea tlhaho). Ak'u nahane ka ho tlosa li-napkins tse tšoeu tsa masela ha u li sebeletsa!
Seo U tla se Hloka
- Eiee e nyenyane e 1
- 6 cloves garlic
- 1 ho isa ho 4 tablespoons botoro kapa oli ea limela
- 1/2 teaspoon letsoai le letle la letsoai, hammoho le ho feta ho latsoa
- Hlooho e le 'ngoe
- savoy hop kapa hlooho ea 1/2
- khalase e tala
- 3 litapole tse mahareng
- 3
- lihoete
- 1 teaspoon ginger fatše
- 1/2 teaspoon turmeric
- 1/2 teaspoon pepere e ncha e mongobo
Kamoo U ka e Etsang
- Lokisetsa li-aromatics: Peel le khabeloa u tšose onion. Etsa likheo tsa garlic ebe u li senya ka lehlakoreng la thipa ea mohlokomeli, lehlakoreng le ka thōko la tenderizer ea nama, kapa tlase ea pane e nyenyane ea ho chesa. U se ke ua khaola kapa ua fokotsa konofolo, feela ho e senya e ntša boholo ba konofolo e lekaneng bakeng sa sejana sena 'me e tla e thusa ho lula e le monate' me e se ke ea e-ba monate haholo ha u nyalana le litlolo tse ling.
- Qhibiliha botoro kapa chesa oli ka pitsa e khōlō e halikiloeng kapa pitsa e phoroselang ho feta moeeng-mocheso o phahameng. Eketsa eiee e khethiloeng le letsoai le pheha, e tsosang khafetsa. Kamora 'metsotso e le' ngoe, eketsa li-clove tsa smiched. Fokotsa mocheso ho ea bohareng 'me u tsoele pele ho pheha, o hlohlelletsa khafetsa, ho fihlela eiee e le bonolo ebile e fetoha ka metsotso e meng e 5.
- Ha li-onion li pheha, qeta meroho: Khaola k'habeche ka halofo, ha ho hlokahala, khaola 'me u lahle sekoti, ebe u tšela makhasi hore e be likotoana tsa loma. Etsa litapole ebe u li tšela likotoana tsa loma. Etsa lihoete ebe u li roba likotoana tsa loma. Ho ba le litapole. k'habeche le lihoete li batla li lekana le mohopolo oa ho qetela oa sejana sena, kahoo ho ba boloka bohle ba lekanang le boikutlo bo botle ke khopolo e ntle. Beha meroho eohle ka thōko.
- Eketsa ginger, turmeric, le pepere ho onion le konofolo. Khothalletsa ho fihlela ho monko o monate, hoo e ka bang metsotso e le 'ngoe. Kenya k'habeche e khethiloeng, hlohlelletsa ho kopanya, koahela, fokotsa mocheso ho ea bohareng ba tlaase, 'me u phehe ho fihlela k'habeche e qala ho khaola, hoo e ka bang metsotso e meraro. Hlohlelletsa, koahela, 'me u phehe ho fihlela u senya ka ho feletseng, hoo e ka bang metsotso e 5.
- Eketsa litapole tse khethiloeng, lihoete le linoelo tse 2 tsa metsi. Eketsa mocheso holimo ho tlisa motsoako ho pheha. Koahela, fokotsa mocheso ho boloka monokotšoaane o bonolo, 'me u phehe ho fihlela meroho e metse ka ho feletseng, metsotso e ka bang 15. Haeba ho hlokahala, pheha ka sekoahelo ho pheha le ho fokotsa metsi pele u sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 211 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 283 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 9 g |
| Liprotheine | 6 g |