tse monate Sopho e omileng Ke e 'ngoe ea lijana tsa linaleli tsa Peru, kaha, hammoho le sejana se seng se bitsoang "Carapulca", theha selekane se ke keng sa arohana ka har'a gastronomy ea Peruvia: e tsebahalang "Sefate sa chestnut." Mona, lijana ka bobeli li 'nile tsa phela hammoho ka lilemo tse ngata' me li tla lula li sebetsa ka har'a lethathamo la litokisetso tseo u sa lokelang ho li fosa ha u tla Peru.
Kajeno, ka har'a mongolo ona u tla fumana tsohle tseo u hlokang ho li tseba ho etsa Sopa Seca joalo ka setsebi, e le hore u ka batla ho e arolelana le metsoalle nakong ea lijo tsa motšehare kapa bakeng sa ho hong ho seng molaong le lelapa la hao. Kahoo, u se ke ua ema 'me u lule u bala seo re u fang sona.
Recipe ea Sopho e omileng
Lijo
- Likotoana tse 8 tsa khoho
- 2 eiee e khaotsoe
- 4 tamati e khaotsoeng
- 2 tbsp. achiote e phofshoana
- 3 tbsp. ea konofolo ea fatše
- 50 g ea basil e kopantsoeng
- 50 g ea parsley e khethiloeng
- 1 kilo ea li-noodle
- 2 e khantšitse. moro oa khoho
- Oli ea meroho
- Khomotso
- Pepere
- Sal
Lisebelisoa kapa lisebelisoa
- Pitsa ea ho pheha
- Frying pan
- Khaba
- Thipa
- Blender
Litokisetso
- Hlatsoa likotoana tsa likhoho hantle, eketsa letsoai le pepere le ba lumelle hore ba phomole metsotso e 10, hoo e ka bang.
- Chesa pan hammoho le oli le tiisa khoho metsotso e 'maloa. Etsa bonnete ba hore mahlakore ka bobeli a phoofolo a sootho ka ho feletseng.
- ka hare ho pitsa pheha li-noodle ka metsotso e 10, ntša metsi 'me u boloke sebakeng se phodileng.
- Ka pane e tšoanang Fry annatto ka oli e setseng e le hore e nke 'mala o mofubelu oo re o batlangEtsa sena ka metsotso e ka bang 5. Hang ha annatto e se e loketse, eketsa onion, tamati, konofolo, basil e kopantsoeng le komine ho latsoa, ho lumella ntho e 'ngoe le e' ngoe hore e phehe ka nako e lekantsoeng. Metsotso ea 5
- Ha sauce e se e loketse kenyelletsa khoho, lokisa letsoai 'me u e lumelle hore e phehe metsotso e meng e 10 e le hore protheine e amohele tatso eohle ea sauce.
- ka pane e tšoanang eketsa li-noodle, moro oa kana 'me u hlohlelletse butle hore e se ke ea makaka. E re ho pheha le ho kopanya tatso e 'ngoe le e' ngoe bakeng sa metsotso ea 5, qetellong tima mocheso 'me u eme metsotsoana e seng mekae.
- Sebeletsa e felehelitsoe ke carapulca e nang le litlolo tse 'maloa tsa chives, chili kapa onion e khubelu e khaotsoeng.
malebela a ho pheha
- Poleiti ena e fanoa e chesa.
- E khothalletsoa seno se monate se batang ho mo felehetsa.
- khoho e ka ba en matamo joalo ka ha ho boletsoe, khaotsoe ka likotoana tse nyane kapa tse qhetsoeng.
- El konofolo e fana ka tatso e ikhethang haholo ho lijo, haholo sejana sena, joalo-joalo e kgothaletswa ho sebelisa motsoako ona haholo.
Tlatsetso ea phepo e nepahetseng
La Sopho e omileng a tlatsetso ea phepo e nepahetseng de 145 Kcal bakeng sa protheine eohle ea eona le bongata ba meroho eo e nang le eona. Palo ea ntho e 'ngoe le e' ngoe eo poleiti e re fang eona, e fetolela tjena:
Anyanese:
- Lik'haloriboima: 40 dikgerama
- Mafuraboima: 12 dikgerama
- Sodiumboima: 10 dikgerama
- Potasiamo4 mg
Li-noodle:
- Lik'haloriboima: 242 dikgerama
- Cholesterol80 mg
- Sodium62 mg
- Mafura a khorelelitsoeng: 5 gr
- Vitamin C: 0,6 gr
- Hierroboima: 0.9 dikgerama
- Vithamine B: 0,5 gr
- Calcioboima: 61 dikgerama
Konofole:
- Lik'haloriboima: 282 dikgerama
- Kakaretso ea mafura: 13 gr
- Mafura a khorelelitsoeng: 2.1 gr
- Vithamine B: 2.1 gr
- Hierroboima: 621.1 dikgerama
- Magnesiumboima: 178 dikgerama
Oli:
- Lik'haloriboima: 130 dikgerama
- Kakaretso ea mafura: 22%
- Mafura a khorelelitsoeng: 10%
- Mafura a mafura a polo: 14%
- Mafura a monosaturated: 16%
Curiosities
- Li-chínchano tsa Afro-Peruvia li ne li khabisa pasta ea Mataliana ('me hamorao ea iketsetsa ea tsona) ka chili le lintho tse ling tsa Peru seo se ile sa fana ka ts'ebetso e khethehileng le ea libaka, eo ba e kolobelitseng e le Sopho e omileng.
- Sejo sena se fihlile Peru se susumetsoa ke sechaba sa Mataliana ho Lebōpo la Chincha, sena se etsahetse nakong ea boikemelo ba Peru hang ha mefuta e fapaneng ea meetlo e fihla ka har’a naha le ha Motlatsi a hlasela sebaka seo.
- Mehleng ea boholo-holo ba Sopho e omileng Hangata e ne e sebeletsoa ka mekete e kang manyalo ho thabisa baeti ka batho ba tsebahalang carapulca joalo ka moetlo.
