Makala a mangata a Morocco a hlile ke purees ea meroho e phehiloeng e neng e reretsoe ho e thabela e le dips. E 'ngoe ea tse ratoang ka ho fetisisa ke zaalouk , e leng motsoako oa li-eggplant, tomate le linoko tsa Morocco . Ha e le hantle, u tla fumana mefuta e sa tšoaneng e le ho pheha ha li-cook, ha li bapisoa le li-tomate feela, empa hape le ka tsela e ts'oanang ea ho ja.
Phetolelo ena e kentse pelepele e halikiloeng hammoho le tamati e hlokahalang le li-eggplant . Meroho e mengata e na le litlolo tse nang le konofolo, litlama le oli ea mohloaare ho fihlela li ka phunyeletsoa ka tsela e ts'oanang.
Le hoja o ka hlahisa le ho tšela li-eggplant ha u etsa zaalouk , u tla fumana tatso e monate ka ho chesa leqhoa tlas'a broiler; sena se ka etsoa haufi le pelepele ha u ntse u qapella lisebelisoa tse ling Haeba u batla ho eketsa mocheso o monyenyane, joalokaha ba bang ba rona re etsa ka tlung ea ka, lahlela pepere e feletseng kapa e senyehileng ka har'a pan bakeng sa ho emisa hammoho le litlhapi tse ling.
Zaalouk e monate ho lekaneng ho thabela tsohle ka boeona, empa ka tloaelo e fanoa e le ho tsamaisa lijana tse kholo tse kang li- tagine , tlhapi e halikiloeng, kapa lentile tsa stewed .
Seo U tla se Hloka
- 1 eggplant e kholo (kapa 2 seaplane)
- 2 pelepele e tala
- 3 tomate e kholo
- Ho ikhethela: 1 kapa 2 pepere
- Li-clove tse 4 ho isa ho tse 6 tsa khase (e khaotsoeng kapa e hatelitsoeng)
- 1/3 senoelo se secha sa cilantro le / kapa parsley
- Lipolepo tse 2 tsa paprika
- Supuni e le 1 ea komine
- 1 1/2 teaspoon letsoai
- 1/3 senoelo sa oli ea mohloaare
- 2 tablespoons lero la lemone, kapa ho latsoa
- O ikhethela: 1 pepere
Kamoo U ka e Etsang
Roast Vegetables
1, Preheat broiler ea hau sebakeng sa eona se phahameng ka ho fetisisa. Mohala o na le letlapa le leholo la ho baka le aluminium foil.
2. Fokotsa bakoang ho tloha ho eggplant ebe oe arola ka halofo ka bolelele. E behe holim'a pampiri ea ho baka, karolo ea letlalo holimo.
3. Hlakola limela tsa pepere e tala, li tšele ka halofo ka bolelele 'me u tlose peo. Beha lehlakoreng le letlalo la letlalo ka lehlakoreng la ho baka, u li pata ka letsoho la hao (kapa u li pshatle likotoana ha ho hlokahala) e le hore li ka robala.
4. Rosa meroho e tlas'a moriri ka metsotso e 10 ho isa ho e 20, kapa ho fihlela matlalo a pepere a le lefifi 'me a hlatsoa' me eggplant e bonolo 'me e hlahisa litholoana. Haeba pelepele e qeta ho cheka pele ho peō ea li-eggplant, e li tlose poleiting ha li-eggplant li fela.
Etsa Zaalouk
- Ha li-eggplant le pelepele li ntse li chesa, qeta lisebelisoa tse setseng. Peel, peo le ho tšela tamati. Li fetisetse ho skillet e tebileng 'me u kenye konofolo, cilantro, oli ea mohloaare, metsi le linoko.
- Tlosa 'me u lahle letlalo ho tloha pelepele e tšehali; ka mahlahahlaha u ba tšabe le ho ba kenya ho skillet. Ka khaba, u ntša nama ea li-eggplant e halikiloeng, u lahle likokoana-hloko tse ngata tsa peo. Tšoaea kapa u phaketse leqhoae ebe o le kenya ho skillet. Lahla letlalo.
- Khothalletsa hore u kopane le metsoako, koahella skillet le ho omisa ka mocheso o mofuthu ka metsotso e ka bang 20, o susumetsa ka linako tse ling.
- Sebelisa khaba kapa masher ea meroho ho penya le ho hloekisa tamati e phehiloeng le eggplant, eketsa lero la lemone, 'me u tsoele pele u pheha, u sa koaheloe, ho fokotsa metsi. Khothalletsa ka linako tse ling 'me u lule u shebile mocheso, u li fetole haeba ho hlokahala ho qoba ho chesa zaalouk .
- Latsoang mme u fetole nako ea nako. Tsoela pele ho pheha ho fihlela zaalouk e fokotsehile ho feto-fetoha ho joalo-joalo (o lokela ho o holisa boemong bo boreleli bohareng ba pitsa).
- Sebeletsa mofuthu kapa serame ka bohobe bo boholo . Parsley e nyenyane e ncha kapa oli ea mohloaare e ka sebelisoa e le e monate. Pepere e pholiloeng e besitsoeng e ka fanoa ka lehlakoreng le leng e le setho sa salate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 194 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 596 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |