Sopho ena e khotsofatsang ea meroho ea Morocco le mokopu le li-chickpea ke monko o nkhang hamonate le linoko tsa Moroccan tsa safrone, ginger, sinamone le Ras El Hanout . Bonyane ba mahe a linotši bo phaella feela ka monate - tlohela kapa ho eketsa mahe a linotši ho lumellana le litakatso tsa lelapa la hau.
Sopho e tla bokana ka potlako le li-chickpeas tse phehiloeng. Ka tloaelo batho ba Morocco ba khetha ho sebelisa li-chickpeas tse omisitsoeng tse tla hloka ho tsuba bosiung bo bong le ho pheha pele ho nako. Haeba le uena o khetha mokhoa oa likhukhuni tse phehiloeng lapeng, o rerile esale pele e le hore u ka soa, pheha le ho phekola li-chickpe ho ba le litlhapi tsena le tse ling.
Ke rata ho khabisa sopho e entsoeng ka makhetlo a fokolang a pepere e ncha ea fatše le e nyenyane e ncha ea grate nutmeg. Pepere ea Cayenne e ka 'na ea eketsoa hape.
Seo U tla se Hloka
- 1 lb./500 g, mokopu o hloekileng (o entsoeng ka likaroloana tse 1/4 ")
- Likotlolo tse 1 ho isa ho 1/2 (pheha kapa li entsoe ka makotikoti)
- Sehlopha se senyenyane sa cilantro (li-sprigs tse nyenyane tse tlameletsoe lipalesa)
- Dipole tse 2
- oli ea limela (kapa oli ea mohloaare)
- 1 e bohareng ho e eiee e khōlō (e entsoeng)
- Tamati ea 1 ho ea ho 2 (e peeled, e pepe le e khethiloe)
- Clove tse peli ho isa ho tse tharo
- konofolo (e khaoitsoeng hantle)
- 4 dikopi / litara e le 1 meroho moro (kapa kana moro)
- Lipoana tse 2 ho isa ho tse 3 mahe a linotši
- 1
- cinnamon stick
- 1/2 ho isa ho 1 teaspoon
- Ras El Hanout
- 1/4 ginger ea teaspoon
- 1/4 teaspoon turmeric
- Tlanya likhoele tsa safrone
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
- Ho ikhethela: dash nutmeg
- Ho ikhethela: likhasepo tse 1 ho ea ho tse 2 tsa starch (bakeng sa ho koala)
Kamoo U ka e Etsang
- Ka pitsa e nyane, khaola onion le konofolo oli ea mohloaare ka mocheso o mofuthu ho fihlela o le bonolo, hoo e ka bang metsotso e 2 ho isa ho e meraro.
- Eketsa mokopu, li-chickpea, langa le le lej, cilantro, moro, mahe a linotši, linoko le letsoai le pepere ho latsoa. Ema, e koahetsoe ka nakoana, metsotso e 15, ho fihlela mokopu o le bonolo feela. Tlosa le ho lahla thupa ea sinamone le cilantro.
- Haeba u lakatsa ho ntša moro hanyenyane, fetisetsa makhetlo a 'maloa a moroho ho sekotlolo mme u lumelle hore o pholile hanyenyane. Eketsa teaspoon e le 'ngoe kapa tse peli tsa mokokotlo ho moro o pholileng' me u tsoele pele ho fihlela motsoako o boreleli. Hlahisa motsoako oa cornstarch ka sopho le ho qeta metsotso e 'maloa, ho fihlela moro o tebile.
- Sebeletsa sopho e futhumetseng kapa e futhumetseng ka ho hloekisa ha cilantro e ncha le pepere e ncha e ncha le nutmeg.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 360 |
| Total Fat | 10 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 919 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 10 g |
| Liprotheine | 15 g |