John Myers
Tse ka Hare
show
metsoako
- 1 pepere e khubelu
- 1 Pepere e tala
- 1 Pepere e mosehla
- 3 tbsp Oli ea rapeseed, ha e na tatso
- 1 Onion, - khaola
- 1 Konofolo ea konofolo, - khaola
- 250 g Litamati tse kolobisitsoeng, tse tšetsoeng ka lero la tamati *
- 1 tsp Peo ea Caraway - e feletseng
- 1 tsp Coriander, - fatše
- 1 tsp Paprika de la Vera
- 1 tsp Li-flakes tse khubelu tsa chilli
- 0,5 tsp Tsoekere e sootho
- Pepere ea Cubene, e sa tsoa thehoa
- Letsoai la leoatle le tsoang leloaleng
- 2 mahe
litaelo
- Hlatsoa pelepele, u li arole, u tlose peo le letlalo le ka hare le lesoeu, ebe u khaola likotoana. Chesa oli ka pane, fafatsa onion le konofolo ha u ntse u hlohlelletsa.
- Kenya pelepele e khaotsoeng 'me u bosose hakhutšoanyane. Ka nako eo deglaze le tomate * le tlisa ho pheha. Eketsa peo ea caraway, letsoai, pepere, paprika, coriander le li-flakes tsa chilli. Koahela 'me u phehe ka mocheso o tlaase. Qetellong, nako ea ho latsoa, ho noa ha ho hlokahala.
- Etsa liliba tse peli ka har'a sose ea Shakshuka 'me u thelle lehe le le leng le tala selibeng ka seng. E ke e behe holim'a mocheso o mahareng. U ka koahela pan ka sekwahelo ho potlakisa ts'ebetso.
- Tlosa pan mollong 'me u e tlohele e thekesele nakoana. Ebe u arola pakeng tsa lipoleiti tse peli 'me u sebeletse mofuthu. Lokisetsa letsoai bakeng sa ho noa. E jeoa ka bohobe bo tšoeu.
Nutrition
Ho sebeletsa: 100gLikorolo: 20kcalLikhabohaedreite: 5g
