Basotho ba Morocco ba etsa li-saladi tse phehiloeng tse nang le ts'ebetso e boreleli, tse kang jeme, ebe joale li bokella ka mokhoa o nang le tatso e makatsang. Kamati ea tamati ena ea Moroccane, e fetotsoeng ho tsoa khabisong ea The Food of Morocco , e tla amoheloa ke ba khethang salate e monate kapa e jalang. Sebeletsa jeme ea lero la tomate le bohobe bo boholo ba koro ea Moroccana joaloka lehlakoreng le le leng kapa le leng le le leng, kapa le fane ka li-sandwich, mahe le lijana tse ling.
E le ho etsa jeme e mengata le ho tšoaneleha ka mokhoa o loketseng e le motsoako oa lijo, tlosa metsi a lipalesa a machung le ho eketsa linoko tse khethiloeng.
Ho chesa tamati ho thusa ho hlahisa monate oa tlhaho. Le hoja o ka chesa litamati kaofela, re fana ka maikutlo a hore u li khaola halofo ea pele e le hore li-pulp le lipeo li tlosoe pele tomate e fetoha e makatsang.
Haeba u lakatsa eka ho na le phapang e fapaneng ea Taktouka kapa Zaalouk , bona Litlhahiso tse ka tlase.
Seo U tla se Hloka
- 2 kg (lik'hilograma tse ka bang 4 1/2) tomate e butsoitseng
- Tablespole tse 3 ho isa ho tse 4 oli ea mohloaare
- 4 tablespoons mahe a linotši
- 3/4 teaspoon fatamente sinamone
- 1 teaspoon letsoai, kapa ho latsoa
- 1/4 pepere, kapa ho latsoa
- 2 di-teaspoon metsi a lipalesa a orange
- 1 pepone ea sesame peo
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- 1/2 ginger ea teaspoon (khetho)
- 1/4 teaspoon
- Ras el Hanout (ho ikhethela)
- 1/8 teaspoon pepere ea cayenne (ka khetho)
Kamoo U ka e Etsang
- Preheat thy broiler ho ea bohareng-mocheso o phahameng. Mohala o na le letlapa le leholo la baking le nang le aluminium.
- Khaba litamati, khaola ka halofong ea bohlale 'me u lahle peo. Lokisetsa hore langa le le lehla le be le letlalo lehlakoreng le hlahang holim'a lekhapetla mme le behe tlas'a broiler ka metsotso e ka bang 25, kapa ho fihlela letlalo le chesoa 'me le ka phunngoa,' me litamati li bonolo haholo. Tlosa tamati ho tloha ka ontong 'me u lumelle ho phomola ho fihlela u pholile hoo u ka sebetsang.
- Tlosa likheo tsa langa le le lej 'me u li lahle. Li-coarsely chop tomate le li fetise ho skillet e kholo. Eketsa oli ea mohloaare 'me u phehe ka mocheso-mocheso o phahameng ka metsotso e ka bang 15, o hlohlelletsa khafetsa mme o hloma tomate ha o ntse o tsoela pele ho kokobetsa.
- Ha metsi ohle a fetohile mouoane 'me litamati tse mashed li se li qalile ho sootho, li hlohlelletsa mahe a linotši le likhoeli. Pheha metsotso e se mekae mme u tlose mocheso.
- Hlohlelletsa metsi a lipalesa a lipalesa mme u fetole nako ea ho phomola. Sebeletsa mofuthu kapa serame, ho khabisa tomate le jeme ka peo ea sesame.
- Hang ha e qhibilihile ka botlalo, jeme e ka bolokoa sehatsetsing ho fihlela bekeng e le 'ngoe.
Litlhahiso le Litlhahiso tsa ho Sebeletsa
- Haeba u sa rate monate o monate o kopantsoe le litamati, tlohela mahe a linotši, sinamone le metsi a lipalesa a Orange mme u kenyelle letsoho ka nakoana, u sebelisa sopho e entsoeng ka teaspoon kapa e 'ngoe le e' ngoe ka kumine le paprika.
- Fana ka jeme ea lero la tomate e le ho pata kapa ho jala bohobe ba Moroccan .
- Leka ho e sebeletsa ka meroho, mahe a phoroselang, raese kapa barley motsoala .
- Sebelisa jeme ka mokhoa o monate oa li-tagine tsa nama kapa tsa veggie tse tla rua molemo ho ho ama ho monate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 137 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 304 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 2 g |