John Myers
Tse ka Hare
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metsoako
- 400 g Kholifolaoa
- 3 Lihoete tse mahareng
- 1 Anyanese
- 120 g Plate lentile
- 3 likaroloana Motso oa ginger, o khaotsoe hantle
- 3 tbsp Oli ea sesame
- 1 Khaba ea konofolo
- 1 tbsp kumine
- 2 tsp Senyesemane. kheri
- 0,5 L Moro oa meroho
- 2 tbsp Romo e babang
- Letsoai, harissa kapa chilli
litaelo
- Fafatsa lentile ka kumine, koahela hantle ka metsi 'me u lumelle ho omella metsotso e ka bang 40. E ntse e lokela ho ba le ho loma hanyane.
- Ho sa le joalo, ebola lihoete 'me u li khaole ka lilae. Hloekisa cauliflower 'me u arole kapa u khaole li-florets tse kholoanyane. Khaola onion 'me u khaole ka lilae tse halofo.
- Khaola lilae tse tharo tsa motso oa ginger hantle. Hape khaola konofolo ka likotoana tse nyane.
- Li-tablespoons tse 2 tsa oli ea sesame ka sekotlolo ebe u halika li-cauliflower florets ka metsotso e ka bang 5, lerōle ka curry 'me u lumelle ho chesa hakhutšoanyane. Kenya khaba e 'ngoe ea oli, ebe u hlohlelletsa onion, konofolo, ginger le lihoete, Fry hakhutšoanyane 'me u fokotse ka setoko sa meroho. E tlohele e phehe ka bonolo ka metsotso e ka bang 8-10 ho fihlela cauliflower le lihoete li phehiloe.
- Eketsa lentile, tse seng li phehiloe hona joale, kopanya hantle le nako le harissa le letsoai. E re e phehele metsotso e meng e 1-2.
- Qetellong hloekisa ka likhaba tse 2-3 tsa tranelate e bolila empa u se ke ua hlola u e lumella hore e phehe.
Nutrition
Ho sebeletsa: 100gLikorolo: 147kcalLikhabohaedreite: 1.9gLiprotheine: 1.1gMafura: 15.2g
