John Myers
Tse ka Hare
show
metsoako
- 175 g couscous
- 225 ml Moro oa meroho
- 2 tbsp Oli ea mohloaare
- 2 tbsp Lemon ea lero
- 5 tbsp Sopho ea tamati kapa likhaba tse 2 tsa peista ea tamati e kopantsoeng le metsi a seng makae
- 1 Khomphutha. Anyanese
- 0,5 Khomphutha. kharenate
- 75 g Feta
- 0,5 sehlopha parsley
- 1 tsp Baharat linoko
- Pepere ea letsoai
- 30 g Lialmonde tse halikiloeng
litaelo
- Tšela moroho o belang holim'a couscous ka sekotlolo 'me ue tlohele hore e theohe metsotso e ka bang 5. Ebe u tšela oli, lero la lemone le tomate sauce. Khaola leek hore e be mehele ebe u e tšela ka oli e chesang e nyenyane ka pane. Hlohlelletsa hammoho le parsley, baharat (kapa linōko tse ling), letsoai le pepere.
- Khaola feta. Tlosa peo ho tloha kharenate. Fafatsa ka bobeli holim'a couscous. Beha lialmonde ka pane e se nang mafura hape u li fafatse holim'a salate.
Tips:
- Baharat ke motsoako oa linoko tse sebelisoang lijong tsa bochabela. E kenyelletsa har'a tse ling. e entsoeng ka sinamone, nutmeg, coriander, kumine, paprika, chilli, cloves. Salate e latsoa mofuthu le mohatsela 'me e ka bolokoa ka sehatsetsing matsatsi a seng makae.
Nutrition
Ho sebeletsa: 100gLikorolo: 244kcalLikhabohaedreite: 21gLiprotheine: 6.8gMafura: 14.7g
