Retelletsa hlooho ea cauliflower le lijo tse ling tse monate lijong tse monate, tse futhumatsang bakeng sa mantsiboea a maphathaphathe. Kahobane e tšolohile ka bonolo, Meroho ena e mongobo le Chickpea Tagine ke khetho e ntle bakeng sa lijo tsa lelapa tse arolelanoang le masea le bana.
Haeba u khetha sejo se matla haholo, eketsa komine, sinamone le ginger, kapa u sebelise motsoako oa spice oa Morocco, o kang Ras el Hanout , ho latsoa. Feta harissa kapa moribo o chesang tafoleng, kahoo lijo tsa motšehare li ka eketsa mocheso lijong tsa tsona haeba li lakatsa.
Etsa Lijo: Batho ba se nang limela ba ka fetoha lijo tse ngata haholo ka ho tšela likhutsana le likhoho kapa tlhapi. Kapa, sebeletsa tagine le motsoala oa hau joaloka lijana tse ka thōko haufi le citrus le safrone ena li kenya khoho e halikiloeng kapa Salmon ea Smoky Cedar Plank . Sebeletsa li -Oranges tse nang le li-oranges tse nang le Cinnamon, Sugar le Orange Flower Water e le lijo tse hlahisoang ka tsela e phethahetseng.
Seo U tla se Hloka
- Bakeng sa Tala ea Meroho:
- 2 tablespoons oli ea mohloaare (e eketsehileng moroetsana)
- 1 eieee e nyane (e hlajoe le e qhibililoe, e ka bang senoelo se le seng kapa 165 g)
- 4 mahareng a maholo a garlic (a qhibilihisoa, a pshatloa a bile a khethoa)
- 1 1/2 diaspone kumin
- 1 ginger ea teaspoon
- 1 sinasone e teaspoon
- 1 litapole tse kholo tse nang le litapole (tse hlajoe le ho khaola li-chunks tse 1, tse ka bang 2 linoelo kapa 350 g)
- Likotlolo tse 2/475 di ml. meroho ea meroho
- Likopi tse 4/325 g. cauliflower florets
- 1 14.5-ounce / 411 g. e ka hlahisa litamati (kapa li-canned tse ngata tsa makotikoti, li qhibililoe, ka lero la tsona)
- 1 15-ounce / 425 g. li-chickpeas li ka khona
- Letsoai la leoatle le pepere e ncha e mongobo e le hore e latsoe
- Bakeng sa Couscous:
- Likotlolo tse 1 1/2 / 355 ml. metsi
- 1 tablespoon oli ea mohloaare (e eketsehileng moroetsana)
- Likotlolo tse 1 1/2 / 260 g. motsoala (koro e feletseng kapa e tloaelehileng)
- Hloekisa:
- harissa
- Hloekisa: lialmonde tsa slivered kapa li-cashews kaofela
- Khauta: khauta e omisitsoeng
- E khabisitsoeng: e khabeloa ka parsley
Kamoo U ka e Etsang
- Mofuthu oa oli ea mohloaare ka pitsa e kholo ea mohipi kapa pitsa e boima e behiloeng holim'a mocheso o phahameng. Kenya onion 'me u phalle metsotso e 5 ho isa ho e 7, kapa ho fihlela e nolofatsa' me e fetoloha. Eketsa konofolo, komine, ginger, le sinamone, 'me u lutse ka metsotso e le' ngoe, kapa ho fihlela linoko li monko o monate. Eketsa litapole mme u tlohele ho apara ka linoko.
- Tšela lihlahisoa tsa meroho. Eketsa koliflower florets, tamati le likhaku. Tlisetsa ho pheha, ebe o fokotsa mocheso ho tlase. Ho koahela ka thōko, ka linako tse ling, ho fihlela litapole li le bonolo, hoo e ka bang metsotso e 25. Nako ea ho latsoa ka letsoai le pepere. Tlosa mocheso 'me u lumelle tagine hore e phomole ha u ntse u lokisetsa motsoala.
- Tlisetsa phepo ea metsi le oli ea mohloaare ka sekotlolo se ka hare. Hlohlelletsa motsoala oa motsoako, koahela le ho tlosa mocheso. Lumella motsoal'ae hore a phomole metsotso e 5, kapa ho fihlela metsi a kenngoa. Fluff ka fereko.
- Ho sebeletsa: Sopo sekhoma sa couscous ka likotlolo tse sa tebang. Tsamaea le motsoako oa motsoako oa meroho, mme khaba e 'ngoe ea moriana oa broed holim'a e mong le e mong ea sebeletsang. Hloekisa ka mokhoa o lakatsehang ka li-harissa, lialmonde tse senyehileng, morara o omisitsoeng le parsley.
Kapa, ho sebeletsa mokhoa oa lelapa, jala motsoako oa motsoako ka sejana se seholo, se hahiloeng. Etsa hantle selibeng sa motsoala, 'me u nke khaba ea makhasi a meroho ka selibeng. Fafatsa ka lialmonde, morara o omisitsoeng le parsley haeba ho le joalo, u sebetse ka harissa ka lehlakore. Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 524 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Li-carbohydrate | 90 g |
| Fiber Fiber | 13 g |
| Liprotheine | 21 g |