Sejo sena se bonolo se hoeletsa "sa phetse!" Se nang le okra e monate, tamati e butsoitseng le limela tse ncha tsa serapa. Mokhoa oa ho pheha metsi ho pheha litlhapi o o boloka ka lehlakoreng le khanyang la lintho, o etsa hore e be sejana se phethehileng ho isa le lipula tse futhumala. Ikutloe u lokolohile ho kopanya motheo oa pilaf ena ho ea kamoo u ratang kateng; raese e sootho, nyalothe, raese e hlaha, kapa lijo-thollo leha e le life e etsa hore e be sebaka se phethahetseng bakeng sa quinoa.
Litlhaku tsa Recipe:
- Batla li-pods tse nyenyane tse khanyang, tse khanyang, tse nang le tatso e ntle ka ho fetisisa.
- Haeba o etsa ho hongata hoo u ka o jang ka lekhetlo le le leng, sejana sena se boetse se khabisa haholo. Feela ho fetisa mocheso o mofuthu ho setulo sa sethopo, o eketsa ho kopanya moro oa meroho ho qhibiliha.
- Haeba u se mohale o moholo oa mocheso, empa lerato le monate, tlohela pepere ea cayenne mme u khaola pepere e ntšo ka halofo.
- Haeba u se na li-cookie pele li phehiloe (Ke rata ho etsa lihlahisoa tse ngata le ho qeta nako e ngata bakeng sa linako tse kang tsena), joale u lokise quinoa pele ho kakaretso ea risepe. Ho pheha dikopi tse 3 quinoa, feela tlisa 1 senoelo quinoa le linoelo tse peli metsi ho pheha ka sekotlolo sa quart Hang ha o phehile, tsosa ka bokhutšoane ebe o koahela, o fokotsa mocheso hang-hang ebe oa pheha ka metsotso e ka bang 15 ho isa ho e 20, kapa ho fihlela metsi a phallang.
Seo U tla se Hloka
- Likopi tse 3 tse phehiloeng quinoa, letsoai le bonolo
- 1 eiee e bohareng, e entsoe
- 3 cloves konofolo, minced
- 2 e sokela celery, e hlabiloe
- 1 teaspoon leoatleng la letsoai
- 1/4 senoelo metsi
- Tse 15 tse nyane
- okra pods, e sliced in rings
- 1 tablespoon e ncha oregano, minced
- 1 tablespoon basil e ncha, minced
- 1 isipuni e hloekileng makhasi a thyme
- 1 teaspoon pepere e ntšo
- 1/2 teaspoon pepere e tšoeu
- 1 teaspoon paprika
- 1 teaspoon pepere ea cayenne, kapa ho latsoa (tlohela pilaf e bonolo)
- 1/2 senoelo metsi a mang
- 1 teaspoon eketsehileng leoatle letsoai
- 12 (hoo e ka bang likopi tse 2) tamati ea ciliegia
Kamoo U ka e Etsang
- Ka pane e kholo ea ho chesa ka mofuthu-mocheso o phahameng, kopanya eieee, konofolo, celery, letsoai le 1/4 senoelo sa metsi 'me u tsoele pele ho fihlela o fetoloha le monko o monate, o tsosang hangata e le hore o se ke oa chesa meroho.
- Thala ka okra, oregano, basil, thyme, pepere e ntšo, pepere e tšoeu, pepere, pepere ea cayenne, metsi a 1/2 senoelo le letsoai le 1 teaspoon.
- Fokotsa mocheso o mofuthu ho fihlela mocheso o mofuthu 'me u lumella motsoako hore o phehe, o koahetsoe, ho fihlela okra e le bonolo' me metsi a 'nile a kenngoa, metsotso e ka bang 5 ho isa ho e supileng, a susumetsa ka linako tse ling.
- Koahela 'me u kenye litamati tsa ciliegia' me u tlohele ho pheha ho fihlela letlalo la tsona le fokotsehile, empa u se ke ua koaheloa ke metsi, hoo e ka bang metsotso e 2.
- Sheba ka bonolo ka quinoa e phehiloeng mme u sebeletse e chesang. Kakaretso ena e boloka hantle setsing sa metsi se sa sirelelitsoeng ho fihlela matsatsi a 5.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 196 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 6 g |
| Liprotheine | 7 g |