Solterito ke e 'ngoe ea lijana tse ikhethang tsa Arequipa, e leng motse o motle o lika-likelitsoeng ke li-volcano tse khōlō karolong e ka boroa ea Peru. Solterito ke salate ea meroho, e tloaelehileng e lokiselitsoe ka linaoa tse nang le lima le khōlo e kholo ea k'ernel e hōlang hantle haholo Peru. (O ka fumana choclo e nang le serame le marakeng a lijo tsa Latin).
Lentsoe soltero le bolela "masoha", 'me solterito (mokhoa o fokolang) o fetolela ntho e kang "monna ea sa nyaloang." Ke bala kae-kae hore sejo sena sa setso se tsoang Arequipa se bitsoa batho ba masoha ba jang lijo e le hore ba khahle batho ba bong bo fapaneng. Ha u tsebe hantle hore na seo ke 'nete, empa ke sejana se khathollang le se khathollang se bapisoa le lithahasello tse ling tse ngata tsa Peru .
Li-chunks of salty queso fresco cheese (e tiileng e letsoai e letsoai), li- rocoto tse lerootho , pepere , li-olives le li-onion tse khubelu li etsa salate ena e nang le tatso le 'mala. Ena ke salate e ntle ea pepenene ea lehlabula, empa e ka lokisoa ka meroho e nang le serame nakong ea mariha.
Seo U tla se Hloka
- 1 lik'hilograma tse 1/2 tse linaoa tse ncha kapa tse leqhoa
- Likotlolo tse 1 1/2 tsa linotši
- 1 senoelo sa lihoete tse diced
- 1/2 senoelo se setala sa oli kapa sa mehloaare e tala, sliced crosswise
- 1 tamati, seeded le diced
- 1/2 senoelo se kopantsoeng oiee e khubelu
- Likotlolo tse 1 1/2 tse hlahisitsoeng ka queso fresco cheese (sehoai sa mohoai kapa mozzarella se kopantsoeng le lijo tse nyenyane tsa feta cheese se sebetsa hantle e le se nkela sebaka)
- Litepisi tse 2-3 tse nang le khubelu e khubelu ea pepere (ho latsoa)
- Dipole tse 2 tse tšetsoeng parsley kapa cilantro
- Vinaigrette apara (6 tablespoons oli ea mohloaare, litepisi tse tharo veine e khubelu, letsoai le pepere ho latsoa)
Kamoo U ka e Etsang
- Tlisa pitsa ea metsi a letsoai ho pheha 'me u phehe manamane a poone ho fihlela a le bonolo. Tlosa poone ka sekotlolo sa metsi a leqhoa ho pholile.
- Pheha lihoete le linaoa tsa linaoa hammoho (pitsa e le 'ngoe ea metsi a nooang a letsoai) ho fihlela li le monate. Li tšolise 'me u li behe metsi a leqhoa ka poone ka bonyane metsotso e 5.
- Hlatsoa meroho e pholileng mme u ba lahlele ka lihlahisoa tse setseng. Lumella salate ho tsamaea ka lihora tse 'maloa ka sehatsetsing haeba ho khoneha pele u sebeletsa.
E sebeletsa 4-6 e le salate e lehlakoreng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 354 |
| Total Fat | 20 g |
| Fat Satated | 4 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 13 mg |
| Sodium | 218 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 6 g |
| Liprotheine | 11 g |