Tse ka Hare
Lijo-thollo ke ntho ea rona eohle. Sehlahisoa sena se setle se etsa lijo tsa hoseng tse leka-lekaneng, lijana tsa mahlakore tse tenyetsehang, sopho e monate le lithuto tsa bobeli tse mebala-bala. Empa kajeno re tla bua ka phapang ea mantlha le lijo-thollo, tse etsang hore lenane la lelapa le hlake hape le khahlise. Re tla theha litoro tse inahaneloang hammoho le letshwao la kgwebo la Naha.
Lipina tsa litholoana
Leloko la mose ho maoatle la koro couscous le ratoa ke basali ba bangata ba malapa. E 'ngoe ea mabaka ke li-salads tse futhumetseng tse monate ka ho kenya letsoho ha hae. Ka mohlala, litholoana! Tšela 300 g ea couscous "National" ka sekotlolo, eketsa letsoai le 2 tbsp. l. oli ea mohloaare. Tlatsa li-grits ka metsi a belang, e le hore metsi a koahele ka 2 cm, a koahele ka poleiti ka metsotso e 15. Ho sa le joalo, khaola ka li-cubes litholoana le monokotsoai oo u o ratang haholo: 1 kiwi, halofo ea pere e bohareng le halofo ea apole e bohareng, nectarine e le 1, li-raspberries ka bonolo li hlatsoe 'me li omelle. Bakeng sa ho roala, kopanya 3 tbsp. l. oli ea mohloaare, 1 tsp. lero la lemone le balsame. Coscous e ruruhileng e kopantsoe ka hloko le litholoana le monokotsoai, e tšeloa ka slide holim'a sejana, e jala ka platter mme e khabisitsoe ka sprig ea koena. Salate ena e khanyang, e itekanetseng e tla fana ka maikutlo a letsatsi ho menu ea mariha!
Motjeko o motenya
Esita le motoho oo u o ratang haholo o ka tena. Maikutlo a khale a tla tsosolosoa ke couscous ka meroho. Couscous "National" ke lijo-thollo tse mosehla tse bobebe tsa karoloana e kholo (e se nang li-analogues 'marakeng oa Russia). E le sejana se ka thōko, se ka fanoa se bata kapa se chesa, se boetse se kenngoa ho salate kapa se sebelisoa ho e-na le li-crumbs tsa bohobe ho fumana crispy crust! Tšela metsi a belang 250 g ea couscous 'me u tsamaee ka sekotlolo sa khalase tlas'a sekwahelo. Khaola halofo ea zucchini ka li-cubes, lihoete-ka li-circles, le clove ea konofolo-ka lihlopha. Fry meroho ka oli ea mohloaare. Khaola likotoana tse omisitsoeng tamati le mohloaare, etsa moaparo oa 1 tbsp. l. oli ea mohloaare, lero la halofo ea lemon. Re jala li-couscous tse futhumetseng ka lipoleiti, re eketsa meroho e halikiloeng, tamati e omisitsoeng le mehloaare ebe re tšela sauce, kopanya. U ka khabisa poro ha u sebeletsa ka litlama tse ncha. Porridge phetolelong ena e tla khabisa lijo tsa lelapa leha e le life.
Lekhulo la li-mushroom
Bulgur "National" e tla eketsa litlolo tse ncha ho menu ea letsatsi le letsatsi. Bulgur ke koro e pshatlehileng le e chesitsoeng ka mouoane. Ka foromo e phethiloeng, e senya ebile e monko o monate. Khaola li-cubes eiee e kholo le passeruem oli ea meroho ho fihlela e pepenene. Tšela 300 g ea li-mushroom tse khethiloeng ho eona, Fry ho fihlela e fetoha khauta. Ebe u beha 250 g ea bulgur e omileng, 'me u hlohlelletsa kamehla, pheha ka mocheso o tlaase metsotso e 5. Hona joale tšela ka 500 ml ea metsi a hloekisitsoeng, ka bonolo tlisa ho pheha, noa letsoai le linoko tsa meroho ho latsoa. Etsa sejana tlas'a sekwahelo ka halofo ea hora, u hlohlelletsa ka linako tse ling ka spatula ea lehong. Lumella bulgur e nang le li-mushroom ho kenya metsotso e meng e 5, e le hore qetellong e senole sehlopha sa litlolo le litlolo.
Lipanekuku tse sothehileng
Couscous fritters ke mofuta o khahlisang oa sejana sa setso. Couscous e entsoe ka lijo-thollo tse fatše tsa koro ea durum, ke hore, semolina. Ho etsa sena, li kolobisitsoe, li phuthetsoe ka likotoana tse nyane ebe li omisoa. Kahoo, tlatsa ka metsi 200 g ea couscous "National" 'me u koahele ka poleiti. Arohane, soak ka a phehile metsi 4 tbsp. l. morara o omisitsoeng. Hlatsoa ka boima bo fokolang ba 200 ml ea buttermilk kapa kefir le mahe a 3. Eketsa 170 g ea phofo le 1 tsp ea phofo e bakang 'me u khutle hlama ea metsi. Ka tsela e fapaneng, re kenyelletsa couscous ka morara o omisitsoeng, eketsa letsoai le komine. Ka pane e chesang e chesang e nang le oli, re etsa li-tortilla ho tloha hlama ebe re halika ho fihlela e le putsoa ea khauta. Ka tsela, u ka ba sebeletsa ka ntho leha e le efe: tranelate e bolila, mahe a linotši kapa adzhika. Li-pancake tse sa tloaelehang tse nang le tlatsetso leha e le efe li tla ipiletsa ho lelapa lohle.
Ho fetoha ka tšohanyetso
Lijo-thollo tse tsebahalang haholo tsa quinoa li bula sebaka bakeng sa boiqapelo ba ho iphelisa. Quinoa e tsoa lihlabeng tsa Andes, 'me e ratoa ka lebaka la liprotheine tse ngata le limatlafatsi tse ling. E ntle bakeng sa ho etsa li-porridges, lijana tse ka thōko, li-snacks esita le sopho. Esale pele, re pheha 200 g ea quinoa "National". Khaola li-eggplant tse kholo ka lipoleiti, u li fafatse ka oli ebe u chesa metsotso e 10 ka ontong ka 180 ° C. Hlakola lihoete le eiee, u bosose ho fihlela hamonate ka oli, u tšela letsoai le linoko. Jala quinoa e phethiloeng le 80 g ea walnuts e sithabetseng. Kenya khaba e le 1 ea lero la lemone le letsoai la letsoai, tšela moaparo ona holim'a lijo-thollo tse nang le meroho. E sala ho beha ho tlatsa ka eggplant hlobolisa le la ka ntle meqolong e. Seneke sena se monate ho chesa le ho bata.
Chowder ea mose ho maoatle
Basomi ba sopho ba tla thabela chowder ea chupe ea Peru e nang le quinoa. Pele ho tsohle, pheha 250 g ea quinoa "National" metsotso e 5-7. Re etsa roast ea khauta ho tloha ho onion e kholo e khubelu le 2-3 cloves ea konofolo, e fetisitsoeng ka mochine oa khatiso. E tlatse ka 800 ml ea metsi, tlisa ho pheha, ebe o beha litapole tse 3 tse mahareng ka li-cubes ebe o pheha ho fihlela o le bonolo. Ka mor'a moo, tšela quinoa e phehiloeng 'me u tlise sopho ho itokisetsa. Qetellong ea tsohle, tšela ka 200 ml ea lebese le futhumetseng 'me u kopanye. Eketsa letsoai, pepere e ntšo le e khubelu ho latsoa, pheha sopho ka metsotso e seng mekae. Sebeletsa sopho e nkhang hamonate ka li-cubes tsa chisi e letsoai hamonate le coriander e khethiloeng. Motsoako ona o sa tloaelehang, empa o atlehileng haholo oa litatso o tla makatsa li-gourmets tsa lapeng.
Liphetoho tsa culinary ka lijo-thollo ha li felle moo, hobane menahano ea rona ha e felle ho letho. U tla lula u fumana mehopolo e ncha le ea mantlha webosaeteng ea "Healthy Food Near Me". 'Me mefuta e fapaneng ea lijo-thollo "National" e tla u thusa ho phethahatsa litlolo leha e le life tse kang lintlha le ho eketsa molumo o ikhethang ho tsona.