Letlalo la mokopu Lesepe le ile la tla Europe ho tsoa Mexico hammoho le litapole le litamati, ka mor'a ho sibolloa ha America ke Columbus. Hona joale ho na le mefuta e mengata ea mokopu: ho potoloha, nako e telele, ntle le peo. Mokopu o bua ka sehlahisoa sa lijo - mapolanka a eona a tlaase ka khalori, kaha e na le metsi a mangata, 'me boholo ba tsoekere e tlaase haholo. Ho feta moo, mokopu o na le likhoele tse molemo, livithamine A le C, hape o na le potassium, phosphorus le calcium. Lijong tsena, mokopu o ea k'hamphaning e nang le li-chickpeas, 'me o tsamaisana le motsoal'ae, joaloka sejana se ka thōko. Letamone, mahe a linotši le limatlafatsi li fana ka manane a monate a bochabela, 'me lialmonde li tlatsa monate o monate. Bon takatso!
Lijo:- Mokopu 250 g
- Li-chickpeas (chickpeas) tse 150 g
- Lero la tamati 350 ml
- Anyezi e tšoeu 1 pc.
- Fresh ginger 2 tsp.
- Oli ea mohloaare 1 tbsp. l.
- Phornone e phofo ea 1 tsp.
- Ground nutmeg 1 tsp.
- Mahe a linotši a 20g
- Motsoala oa 100 g
- Moro oa meroho 200 ml
- Lemon 1 pc.
- Lipalesa tsa Almond 1 tbsp. l.
- Letsoai 1 pinch
- Pepere e motšo e phofo 1 g
- Mohato oa 1 U lokela ho itokisetsa: mokopu, onion, chickpeas, oli ea mohloaare, sinamone, nutmeg, mahe a linotši, tomate mongobo, ginger, couscous, lemon, almond, letsoai le pepere.
- Mohato oa 2 Chesa metsi 'me u phehele li-chickpe ka ho latela litaelo tsa moetsi. Ntho ea pele e hlokahalang ho e koahela metsing a mangata bakeng sa lihora tse 10-12.
- Mohato oa 3 Khaola eiee, 'me ue tšele ka oli e nyenyane ea mohloaare, ho fihlela e le e putsoa ka khauta.
- Mothati oa 4 eketsa mokopu, letsoai, pepere, nutmeg le sinamone. Mohobe oa mocheso o mofuthu metsotso e 10.
- Mohato oa 5 Eketsa mahe a linotsi le tomate mongobo. Ema ka metsotso e meng e 10.
- Mohato oa 6 Qetellong, eketsa li-chickpeas tse phehiloeng 'me u qete metsotso e 10. Haeba metsi a fetoha mouoane, eketsa e nyenyane moro.
- Mohato oa 7 Lokisetsa moro, itlotsa lemon khama 'me ue ekelle ho moro. Kenya motsoako oa hau, ka chelete e lekana le palo ea metsi. Tlisetsa pheha mme u tsamaee tlas'a sekwahelo se koetsoeng ho pholile.
- Mohato oa 8 Nakong ena mokopu o itokiselitse - tlosa khase 'me ue tlohele ka metsotso e 5.