John Myers
Tse ka Hare
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metsoako
- 200 g Quinoa
- 500 Limililithara Moro oa meroho
- 4 boholo Zucchini
- 8 thispone Oli ea mohloaare
- 4 Menoana Konofolo
- 4 e nyenyane Eiee
- 8 Khomphutha. Li-onion tsa selemo
- 2 Makala Rosemary
- 4 Makala Thyme
- oregano
- 16 Sengoathoana Lihlopha
- 12 e nyenyane Panicle tamati
- 4 thispone Pente ea tamati
- 4 thispone Sirapo ea maple
- 1 teaspoon Paprika e monate
- 4 thispone Romo e babang
litaelo
- Hlatsoa quinoa ka metsi a chesang, e kenye ka sekotlolo, tšela moroho o belang holim'a eona 'me u e tlohele ka metsotso e 20 ka mocheso o tlaase. Ebe o hula ka sieve.
- Hlatsoa li-zucchini, li omise 'me u li khaole ka bolelele ba halofo. Sebelisa teaspoon ho tlosa nama ea nama ea khomo 'me u e khaole likotoana tse nyane. Beha zucchini holim'a pampiri ea ho baka e entsoeng ka letlalo.
- Ebola 'me u khaole li-clove tsa konofolo hantle. Hlakola eiee 'me u khaole ka li-cubes tse nyane. Chesa oli e 'ngoe ka pane' me ka nakoana u hate li-cubes tsa onion le konofolo. Ebe u tlosa rosemary le thyme ho tloha lekaleng, khabeloa e khaole 'me u e kenye ka pane. Joale ho boetse ho na le oregano le makhasi a zucchini. Khaola eiee ea selemo ka mehele e menyenyane, ka hoo e ka bang khaola champagne, khaola litamati 'me u kenye ntho e' ngoe le e 'ngoe ho pane. Etsa hore ntho e 'ngoe le e' ngoe e phehe hanyenyane.
- Ebe u eketsa quinoa, sirapo ea maple, peista ea tamati, letsoai, pepere le phofo ea paprika. Qetellong tsosa ka tranelate e bolila.
- Tlatsa li-halves tsa zucchini ka seatla se bulehileng ka ho tlatsa meroho 'me u li behe ka ontong ka metsotso e 15-20 ka likhato tse 180.
Nutrition
Ho sebeletsa: 100gLikorolo: 238kcalLikhabohaedreite: 10.2gLiprotheine: 1gMafura: 21.7g
