Ka har'a mefuta e mengata ea lijana tseo re li fumanang Peru, re ka qeta nako e telele re bua ka gastronomy ea eona ea metsing, kaha ka lebaka la lebōpo le ka bophirimela le moeling oa Leoatle la Pacific, ho fumanoa mefuta e mengata ea litlhapi, e 'ngoe ea tsona e leng eena. lorna, eo a monya monate.
'Me sena ke sejana seo re batlang ho ithuta ho se lokisetsa kajeno, tlhapi e monate eo ka tatso ea eona e ikhethang' me e kopantsoe le metsoako e meng e kang litapole, raese, mahe le tse ling, e sebelelitseng ho theha e 'ngoe ea lijo tse monate. lijana tse monate ka ho fetisisa tseo Peru e nang le tsona.
Ka metsoako ena, re ka bona motsoako o babatsehang oa meetlo ea lijo tse nkiloeng ho tloha nakong ea bokoloni ho fihlela kajeno. Haeba u batla ho ithuta mokhoa oa ho lokisa lorna o monya la criolla, dula le rona mme re ye ho recipe.
Recipe ea lorna a la criolla
Lijo
- Li-lorna tse 5 tse nyenyane ka har'a moro
- Oil oli ea senoelo
- 1 senoelo sa oli
- 1 senoelo sa chisi e ncha
- 1 onion e tloaelehileng
- Tamati e le 1 e kholo
- 3 konofolo
- ½ teaspoon ea oregano
- 1 tablespoon mongobo oa langa le le lej
- 6 litapole tse mosehla
- Lehe 1
- ½ senoelo sa raese
- 1 lekotikoti le lenyenyane la lebese le mouoane
- 1 sprig ea coriander
- Letsoai le pepere
Tokisetso ea Chupe de lorna a la criolla
- Fry ea chopped onion, konofolo, peeled le chopped langa le le lej, crumbled oregano, langa le le lej sauce ka oli, phaella ka ho re letsoai le pepere. Ha moaparo o phehiloe, eketsa kopi ea moro oa tlhapi. Belisa ebe u sefa ka likopi tse hlano tsa moro oa tlhapi. Ebe u eketsa raese e hlatsoitsoeng. E lumelle hore e phehe ka metsotso e seng mekae ebe u eketsa litapole tse kolobisitsoeng le tse feletseng. Hang ha ntho e 'ngoe le e' ngoe e phehiloe, eketsa lehe le tsoakiloeng, lehe le pshatlehileng le ho sebeletsa lebese, coriander, koena le parsley e khaotsoeng (teaspoon ea e 'ngoe le e' ngoe).
Litlhahiso tsa ho etsa Chupe de lorna a la criolla e monate
Ho fumana tatso e monate ka ho fetesisa ho risepe ea hau, ho molemo ho fumana metsoako ea hau e le foreshe kamoo ho ka khonehang.
Haeba u batla ho eketsa tatso ea risepe ena, u ka sebelisa marotholi a seng makae a lero la lemone ka ho a eketsa moro.
Lintho tse nang le phepo ea chupe de lorna a la criolla
- Li-chupes tse lokiselitsoeng lebōpong la Peru, li na le tekanyo e kholo ea liprotheine le lik'habohaedreite, e leng se etsang hore sechu sena e be lijo tse nang le lik'halori haholo.
- Tlhapi ea Lorna ke mohloli o motle oa protheine kaha e na le ligrama tse 18,50 ka ho sebeletsa, ha e na le ligrama tse 1,9 feela tsa mafura. E na le tšepe e ngata le calcium.
- Mahe a risepe ena a boetse a fana ka liprotheine le liminerale tse kang calcium, magnesium, iron, le divithamini tse kang A, D le B6.
- Litapole tse mosehla li emela mohloli o motle oa lik'habohaedreite, ho feta moo, hape ke mehloli ea tšepe, potasiamo, magnesium, phosphorus le divithamini B1, B3, B6 le C.
- Raese e eketsa lik'habohaedreite ho risepe, hammoho le vithamine D, tšepe le calcium.
- Cheese hammoho le lebese li fana ka calcium e ngata, hammoho le mafura le liprotheine, livithamine A, D le liminerale tse kang magnesium.
- Meroho e kang tamati le eie e fana ka fiber le vithamine A, B, C, E le K, hammoho le liminerale tse kang magnesium, phosphorus, potasiamo, tšepe, zinki, iodine le tse ling tse ngata.
