Buckwheat e le sehlooho se seholo The croup e ne e bitsoa bahoebi, ba e abetseng tšimong ea Russia ea kajeno. Ho joalo - bahoebi ba Bagerike. Linaheng tse ling tsa lefatse le na le lebitso la lona. Hangata lijo tse ling tsa "buckwheat" lia tsamaea "lijana, li sebetsa joaloka sejana se lehlakoreng. Ha e ratoe bakeng sa ho omella, hobane e phehiloe, ka tatso e sa khotsofala, joalo-joalo. Empa kaha tsena tsohle li bolela hore u ka arabela ntho e le 'ngoe - ithute ho li pheha' me u tla rata mokhoa ona, ka botebo. Empa ha u batla ho bona karolo eo ue ratang haholo buckwheat molemong o mocha - hopola ka mokhoa ona. Hona mona mabaka a mang a mangata a ho rata li-groats tse nang le buckwheat: e na le tšepe e ngata, e na le protheine, e na le thuso bakeng sa mala 'me e fokotsa lekaneng ea k'holeseterole' meleng oa motho.
Lijo:- Buckwheat groats 1 tbsp.
- Sipinake e ncha 100 g
- Cilantro e ncha 0.5 sehlopha
- Fresh pepere pepere 1 pc.
- Lemon ea 0.25 maqheka.
- Letsoai 0.5 tsp.
- Oli ea oli ea mohloaare 20 ml
- Mohato oa 1 Ho etsa khabiso, nka: buckwheat, sipinake e ncha, cilantro, lemon, chili, letsoai le pepere.
- Mohato oa 2 Ts'umella 'me u hlatsoe li-groats ho fihlela metsi a hlaka. Ebe metsi a hloekileng a tšela metsi a hloekileng ho 1 khalase ea buckwheat 1.5 linoelo tsa metsi, eketsa letsoai le ho apara mollo o fokolang. Pheha bakeng sa metsotso e 15-20 ho fihlela metsi a fetoha metsi.
- Mohato oa 3 Tlosa lesela ho tloha karolong e 'ngoe ea lemone, finyella 1 teaspoon ea lero.
- Mohato oa 4 Tlosa motsoako le peo ea pepere 'me ue khaole. E-ba hlokolosi ha u ntse u khaola pepere e chesang 'me u se ke ua itšoara ka mor'a ho e ama.
- Mohato oa 5 Sipinakeke e hlatsuoa, e omisitsoe ka li-napkins tsa pampiri ebe e hahola.
- Mohato oa 6 Preheat pate ea ho chesa, eketsa oli ea mohloaare le chili. Fry ka motsotso o le mong.
- Mohato oa 7 Beha sipinake ka paneng e monate.
- Mohato oa 8 Hang ha sipinake e qala ho fela, eketsa peel le lero. Fry bakeng sa metsotso e 1 'me u tlose mocheso.
- Mothati oa 9 Hlahloba setopo ka thipa.
- Mohato oa 10 Eketsa buckwheat ka spinach le cilantro e entsoeng ka har'a phala ea buckwheat. Hlohlelletsa mme u fane hanyane ka eona.