- Liprotheine 6.7 g
- Mafura a 2.6 g
- Likhabohaedreite 5.5 g
Re u lokiselitse risepe e bonolo ea mohato ka mohato bakeng sa salate e monate ea Mookoli, eo u ka e nkang habonolo ho ea pikiniking kapa ho ea sebetsa, le ho itokisetsa matsatsi a phomolo le ho kopana le baeti.
Litšebeletso ka setshelo: 2 Litšebeletso.
Mohato ka mohato taeo
Sopho e entsoeng ka meroho "Rainbow" ka ho kenyelletsa sefuba sa kana ke sejana se monate, se kenyeletsang lihoete, eiee e pherese, arugula, tamati ea ciliegia le apole e lero. Salate e apere liaparo tse sa tloaelehang tse entsoeng motheong oa yoghurt ea tlhaho (ea lapeng kapa ea khoebo) ka ho eketsoa ha avocado le lero la lemone.
Sejana ha se monate feela, empa hape se setle haholo. E ka fanoa ka matsatsi a phomolo joalo ka letsatsi la tsoalo kapa la Paseka, kapa ea jeoa ka letsatsi lefe kapa lefe la beke. Ho etsa salate ea khale ka nama lapeng ho bonolo ha o sebelisa risepe e bonolo mohato ka mohato e hlalositsoeng ka tlase ka foto.
Mohato oa 1
Mohato oa pele ke ho lokisa lesela la khoho. Nka nama, e hlatsoe ka tlasa metsi, poma methapo le likarolo tsa mafura. Khoho e ka pheha ka mekhoa e 'meli: e belise metsing a letsoai kapa o phehe ka ontong ka foil. Joale, ha lesela le pholile, le tlameha ho sehoa likotoana tse nyane tse ka bang sentimitara e le 'ngoe ka botenya.
E le ho etsa hore fillet e be le lero le lengata, ho hlokahala hore nama e tloheloe hore e pholile ka har'a moro kapa foil e koetsoeng.
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Mohato oa 2
Hlatsoa apole, khaola litholoana ka halofo, tlosa moko oa mantlha ebe u khaola halofo ea litholoana ka likotoana tse tšesaane. Ebola eiee ho tsoa makhapetleng, itlhatsoe ka tlasa metsi ebe u khaola meroho ka likotoana tse tšoanang le apole. Hlatsoa lihoete, ebola le grate ka grater e mahoashe. Hlatsoa litamati tsa ciliegia, khaola halofo ebe u khaola setsi se tiileng sa bakoang.
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Mohato 3
Hona joale o hloka ho etsa liaparo tsa salate. Ho etsa sena, o hloka ho nka blender ebe o kenya ka har'a eona yogurt ea tlhaho e bonts'itsoeng ka metsoako, avocado e ebotsoeng le e hahiloeng, ebe o pepeta lero ho tsoa halofo ea sirilamunu (etsa bonnete ba hore lipeo ha li oe). Senya litaba ho fihlela li boreleli.
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Mohato 4
Ho theha salate e boreleli, o hloka ho nka setshelo se nang le marako a phahameng (ka ho khetheha a bonaletsang). Libanka li loketse khetho ea maeto. Beha moaparo ka tlas'a sejana.
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Mohato 5
Kenya liiee tse pherese tse khethiloeng ka holim'a moaparo. Palo e boletsoeng ea lihlahisoa e lekane bakeng sa li-servings tse 2, ka hona, arola lisebelisoa tsohle ka ho lekana.
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Mohato 6
Haeba u etsa salate e le hore u e ise kae kae le uena, nakong e tlang ha ho hlokahale hore u apare likarolo ka ho apara, ho seng joalo lera le leng le le leng le tlameha ho tlotsoa. Beha likhae tsa apole tse tšehla le halofo ea tamati ea ciliegia holim 'a onion.
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Mohato 7
Hlatsoa arugula, kuta metsi a mangata, tlosa likarolo tse senyehileng botlaaseng ba lekhasi. Khetha litlama ka matsoho kapa u behe mokato o latelang ka botlalo, ebe u fafatsa lihoete tse grated kaholimo.
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Mohato 8
Kenya karolo e 'ngoe ea arugula' me u qete ka sekhahla sa khōhō se khethiloeng. Haeba ho na le salate e ngata haholo, 'me e se e fetela ka nqane ho mabota a setshelo, e ka ts'oaroa hanyane, empa eseng haholo hore litamati li se ke tsa phatloha.
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Mohato 9
Hlatsoa sprig ea parsley, tlosa likutu tse manganga ebe u li beha ka holim'a sejana e le mokhabiso. Salate e monate, e khanyang ea "Mookoli" e lokiselitsoeng hae ka tlatsetso ea lihoete le nama ho latela risepe e bonolo ea mohato ka mohato e nang le foto e se e loketse. Sebeletsa chilled. Natefeloa ke lijo tsa hau!
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