John Myers
Tse ka Hare
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metsoako
- 350 g couscous
- 500 ml Metsi a belang
- Pepere ea letsoai
- 1 tbsp Ras El Hanout
- 1 Komokomore
- 4 Onion ea selemo
- 100 g Cheese ea tranelate ea pōli
- 4 tbsp Lemon ea lero
- 200 g Litamati tse halikiloeng, tse khethiloeng ka oli
- 2 tamati
- 0,5 sehlopha Flat lekhasi parsley
- Oli e 'ngoe ea mohloaare ha ho hlokahala
litaelo
- Kopanya couscous ka sekotlolo se nang le 500 ml ea metsi a belang. Kenya oli ea tamati, letsoai, pepere le Ras el Hanout. Koahela 'me u pholile, u hlohlelletsa hanyenyane nako le nako e le hore couscous e se ke ea khomarela.
- Hlatsoa 'me u khaole likomkomere, khaola eiee ea selemo ka mehele, u khaole tamati, u khaole parsley hantle. Khaola litamati ka oli ka likotoana tse nyane. Mena metsoako ho couscous. Bakeng sa ho apara, kopanya oli e tsoang ho tamati (le / kapa oli ea mohloaare) le lero la lemone 'me u tsose ka salate. Senya chisi ea tranelate ea pōli holim'a eona 'me u kopanye ka hloko. Nako ea ho latsoa ka letsoai le pepere.
- Sena se tšoanela mohlala, bohobe bo sephara, konyana e halikiloeng ka yoghurt kapa lilae tse halikiloeng ka pane tsa nama ea khomo e halikiloeng (eo pele e neng e tšetsoe ka linōko, mohlala, zhoug kapa baharat)
Nutrition
Ho sebeletsa: 100gLikorolo: 280kcalLikhabohaedreite: 45.7gLiprotheine: 10.9gMafura: 5.2g
