Amba ke pope e tummeng ea mongobo oa Bochabela bo Hare Bochabela bo Hare, Iraq le Saudi Arabia le Iseraele. E tšoana le mango ea chutney ea Maindia.
Lijo tsa Iraqi, hangata li sebelisoa holim'a lijo tsa leoatle, li- kababs le mahe. Ka lijo tsa Saubia tsa Saubia li atisa ho sebelisoa ka sejana se monate ka bohobe, chisi, mahe le liphoofolo tse fapa-fapaneng. Amba e atisa ho sebeletsa e le ho ja lijo tsa Iseraele, hangata ho falafel , shawarma le sandwich e tloaelehileng haholo ea sabich .
Ho fihlela moo ho tummeng ka li-sandwich tsa falafel, sabich e na le li-eggplant tse halikiloeng le mahe a phehiloeng ka thata a kenngoa ka mokotleng oa pita hammoho le salate ea Iseraele ea likomkomere tse entsoeng ka majoe le litamati, hummus, tahini le tse ngata tse nang le metsi ka holim'a metsi. Sehlopha sena sa metsoako se ka 'na sa utloahala se makatsa haeba u e-s'o e leke, empa ehlile ke tatso e tsotehang e ts'oanang le meroho e monate, e bolila le e monate ea mango e le hammoho. Haeba sandwich e tloaelehileng ea setso sa Amerika ke seo u se khethileng, leka lipa ka sandwich ea trankey ea sliced sliced.
Lijo tse tloaelehileng tsa mofuta ke lipeo tsa mosetareta, komine, sesepa (e nang le tatso e khethollang ea lemon) le fenugreek, e nang le monate o monate le monko o monate. Brown tsoekere e lekanyetsa mocheso ho tloha pelepele le cayenne bakeng sa monate o lekaneng le o monate.
Hlokomela hore mekhoa ea litloaele tsa sauce e atisa ho bitsa mangoe a sa tala ao u lokelang ho a hlahisa letsatsing ka matsatsi a seng makae. Kakaretso ena ke khetho e sebetsang haholoanyane ka ho sebelisa mangoe a macha a macha kapa a mangata.
Seo U tla se Hloka
- 2 tablespoons oli ea canola
- 1 tablespoon mosetareta peo
- 1 pepere e chesang ea pepere (peo e nyenyane le e nyenyane)
- Mangoe a 5 (a butsoitseng empa a tiile)
- 1 tablespoon lero la lemone
- 1/4 senoelo se nang le tsoekere e sootho
- 1 senoelo sa metsi (kapa ho hlokahala)
- 2 di-teaspoon fatše
- komine
- 1 teaspoon
- fenugreek
- 1/2 fatše teaspoon fatše
- kakaretso
- 1/2 teaspoon pepere ea cayenne (kapa ho latsoa e thehiloeng ho mamello ea mocheso oa hao)
- 2 teaspoon letsoai (kapa ho latsoa)
Kamoo U ka e Etsang
- Hlatsoa oli ea canola ka pane e kholo holim'a mocheso o mocheso. Eketsa peo ea mosetareta 'me, ha ba e-na le marutla, fetola mocheso ho tlaase' me u kenye pepere ea pepi. Pheha metsotso e 'ngoe.
- Peel, sekoting le dice ea mangoe 'me u kenye letsoho le lero la lero la lemone.
- Kenya tsoekere le metsi a sootho, ka 1/4 senoelo sa likoto, 'me u tsoele pele ho fihlela tsoekere e qhibilihile.
- Tsoela pele ho pheha le ho hlohlelletsa ho fihlela mango eohle e le bonolo. Tsoela pele ho kenya metsi ha ho hlokahala.
- Khothalletsa mobu komine, fenugreek, fatac sumac, pepere ea cayenne le letsoai.
- Latsoang bakeng sa ho phomola 'me u fetole letsoai leo u le ratang.
- Tlosa mochesong 'me u lumelle ho pholile. Tšela ka nkho e koahetsoeng kapa sekontiri le refrigerate.
- Lumella hore u lule ka sehatsetsing bonyane bosiu bo le bong ho hlahisa litlolo le ho li sebelisa ka tsela eo ue ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 129 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 632 mg |
| Li-carbohydrate | 24 g |
| Fiber Fiber | 2 g |
| Liprotheine | 1 g |