E susumelitsoe ke monate oa lijo tsa Moroccana, sopho e entsoeng ka carrot e senoa ka monoana ka ginger, kumine le sinamone. Recipe e ikamahanya le maemo, 'me ho na le sekepe se seholo bakeng sa mefuta e mengata e monate ea linoko tse fumanehang. Ikutloe u lokolohile ho leka, 'me u nkile lipopoana tse 1-1 / 2 ho isa ho tse peli tsa motsoako oa hau oa li-spice - li- ras el hanout , phofo ea curry, kapa li-spice tsa Chaena tse hlano e ka ba tse kholo.
Tlhahiso: Leka ho fokotsa sopho e setseng ka lebese la kokonate le lenyenyane ha le ntse le tsosolosa - kokonate e babatsa linoko tse ntle, 'me u tla ba le sopho e ncha.
Seo U tla se Hloka
- Supuni e le 'ngoe ea oli ea mohloaare e nang le botšehali
- 1 tablespoon unsalted botoro
- 1 e onion e bohareng, e ts'oetsoe le e khethiloeng
- 2 li-clove tse khōlō, li qhibililoe le ho khethoa
- 1-1 / 2 lik'hilograma tsa lihoete, li qhibilihisoa, li hloekisitsoe ebile lia kuta
- Likopi tse 3-1 / 2 lihlahisoa tsa meroho
- 1-1 / 2 dikasipuni mahe a linotši
- 1/2 motsoako oa teaspoon
- 1/2 teaspoon komine
- 1/8 teaspoon sinamone
- Letsoai la leoatle le pepere e ncha ea fatše ho latsoa
Kamoo U ka e Etsang
- Beha oli ea mohloaare le botoro sebakeng sa mahlaseli a mahareng-mocheso o phahameng, 'me u tsoele pele ho fihlela botoro e qhibiliha.
- Eketsa eiee le konofolo mme o tlohele ho fihlela eiee e kokobetse mme e fetoloha, hoo e ka bang metsotso e 5.
- Hlohlelletsa lihoete 'me u phalle metsotso e le' ngoe.
- Eketsa lihlahisoa tsa meroho, tlisa ho pheha, ebe o fokotsa mocheso le ho omisa, ho koaheloa, ho fihlela lihoete li le bonolo haholo, metsotso e ka bang 20.
- U sebelisa ho qoelisoa ho kopanya kapa ho kopanya kamehla, purase sopho ho fihlela e boreleli.
- Khutlisa sopho ea sopho. Fula ka har'a mahe a linotši, majoe, komini le sinamone.
- Eketsa letsoai le letsoai le pepere ho latsoa.
- Mofuthu ka mocheso o tlaase metsotso e 1 ho ea ho e meng hape.
- Sebeletsa mofuthu kapa o halefile.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 227 |
| Total Fat | 7 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 8 mg |
| Sodium | 616 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 6 g |
| Liprotheine | 8 g |