John Myers
Tse ka Hare
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metsoako
- 200 g Rice
- letsoai
- 2 Eiee
- 1 Khaba ea konofolo
- 50 g Liapolekose tse omisitsoeng
- 50 g morara o omisitsoeng
- 50 g matlha
- 200 g seitan
- 1 sehlopha Hanyane
- 5 tbsp Oli ea mohloaare
- 50 g Lithupa tsa almonde
- 450 ml Moro oa meroho
- 2 tbsp Pente ea tamati
- 1 tbsp Mahe a linotsi
- 500 g Pepere e nchocho e khubelu
- 400 g Yoghurt ea tlhaho
- 1 sehlopha Li-onion tsa selemo
bakeng sa motsoako oa linoko:
- 1,5 tsp Paprika e monate
- 1,5 tsp Coriander e fatše
- 1,5 tsp Kumine ea fatše
- 0,5 tsp Chilli flakes
- 1 tsp Sinamone
- 2 tsp Ras El Hanout
litaelo
- Beha raese ka 400 ml ea metsi a letsoai holim'a mocheso o mahareng ka sekotlolo se koetsoeng ka metsotso e ka bang 10. Khaola litholoana tsohle tse omisitsoeng. Khaola eiee le konofolo hantle.
- Khaola seitan ka li-cubes. Khaola parsley hantle. Kopanya linoko tsohle tsa motsoako oa linoko.
- Chesa likhaba tse 3 tsa oli ka pane ebe u fafatsa eiee, konofolo le seitan metsotso e seng mekae. Hlohlelletsa motsoako oa lialmonde le linoko. Kenya peista ea tamati 'me u phehe ka nakoana. Hlatsoa ka setoko sa meroho. Hlohlelletsa mahe a linotsi.
- Eketsa raese 'me u lumelle ntho e' ngoe le e 'ngoe hore e omele ka mocheso o tlaase ka metsotso e ka bang 10-15 ho fihlela mokelikeli o kenngoa.
- Hlakola pelepele ka bolelele, tlosa lipeo ebe u li tšela ka oli e setseng ka pane ea grill ka metsotso e ka bang 7 mahlakoreng ka bobeli holim'a mocheso o mofuthu. Ebe u behella ka thōko.
- Bakeng sa ho qoelisoa, kopanya yogurt le halofo ea parsley le letsoai. Kenya litlama tse ling kapa linoko kamoo u ratang.
- Khaola eiee ea selemo ka mehele e metle. Fry raese ka mocheso o phahameng bakeng sa metsotso ea 5 e le hore mokokotlo o thehoe ka tlaase ho pan. Hlakola sena ka spatula 'me u fetole raese. Pheta mokhoa ona ka makhetlo a 'maloa ho fihlela raese e le sootho hanyenyane.
- Sebeletsa raese ka paprika le yogurt dip.
Nutrition
Ho sebeletsa: 100gLikorolo: 188kcalLikhabohaedreite: 17.1gLiprotheine: 4.8gMafura: 11.1g
