Seo ho pheha mokopu

Mokopu ke ea ea meroho setso, e leng ke ka khona ho e babatsehang sebopeho le mmala lona khanya ka kopo sheba hoo e ka bang mong le e mong motho. E na le liminerale le divithamini etsa hore sehlahiswa e sebelisoa ka menu ya le motsoako, 'me ka ho ja letsatsi le letsatsi. 'Me, nete hore, ya kgetho morui, oa lijo tse ho tloha setso ena ke ke feela khahlisa empa khahla motho ka mong. A sehloohong sena a, re tla u bontša hore na ho pheha mokopu.

Ke lokela ho bolela hore ea limela ena ikemiselitse lijana pele, litapole tse khotliloeng, ka disouse le theolela, casseroles le lijana lehlakoreng, mefuta e fapaneng ya dipesteri. Ho tsoela hantle le mefuta e fapaneng ya lijo-thollo, legumes, nama, lebese le mahe. Mokopu ka boela a sebeletse e le sejana arohaneng: pheha ka ontong, ho e sebeletsa le meroho dinoko, litlama, linoko kapa disouse.

Nahana ka seo ho pheha mokopu.

1. Soup.

Metsoako: litara e mong oa moro meroho, tse tharo litapole, dikgerama tse makholo a mane tsa hloekisa mokopu, dikgerama lekholo la spinach, e mong tleloubu, 'me dikgerama mashome a mahlano tsa lebese bao e seng mafura, oli ea mohloaare e, letsoai, e tšoeu pepere. Tlatsa: botoro, pepere e khubelu, parmesan chisi.

Litapole khaola ka dikotwana tse, onion khabeloa hasesaane le Passer ka oli ea mohloaare. Lokisa mokopu: pele e hloekisa ho tswa ho dipeo le letlalo, ka nako eo khabeloa ratha me a ekelletsa ho litapole hammoho le eiee. Ha meroho li hanyenyane browned, ba tšela le moro le lebese, letsoai le pheha bakeng sa metsotso e mashome a mane a ka mocheso tlaase.

Ho sa le joalo, phehiloeng spinach (bakeng sa metsotso e 'ngoe beha ka metsi a phehile), ba hae leleka ka colander, ostuzhivayut le coarsely hasesaane. Se nōkiloeng ka oli ea mohloaare e le ho eketsa ho sopho e entsoeng ka le, pele ho salted eona.

Ha sopho e entsoeng ka ka taba, ho pepere, fafatsa le parmesan le botoro, grated ka grater mahoashe.

2. Cook le mokopu ho batter.

Ha hlaha potso, seo ho pheha e mokopu, u ka sebelisa risepe ena. Ba sejana li tla tsamaea o tsoang pelong, nang le phepo, 'me botlhokwa go feta - monate.

Metsoako: lik'hilograma e mong oa leraka, mahe a mane, dikgerama tse makholo a mabeli tsa lebese, tablespoons a mararo tsa phofo, le letsoai.

Mokopu hlatsoa, hloekisa le hasesaane dilae telele, ka nako eo Passer ka botoro. Ka mor'a moo, lokisa batter. Ho etsa sena, kopanya lebese, phofo, letsoai le le mahe a. Likotoana tsa meroho ba kena ka motsoako le halikiloeng ka oli. O sebeletsa e le elata le, pele a fafatsa hasesaane litlama. 'Me haeba batter eketsa tsoekere le sinamone le sejana a fafatsa le tsoekere phofshoana e, e tla ka tsela e iketsang e be lijo tse theolelang.

3. Bake e mokopu: pancake.

Metsoako: dikgerama tse makholo a mahlano tsa hloekisa mokopu, akarelletsang likhaba le tse tharo tsa tsoekere, mahe a mabeli, dikgerama tse makholo a mabeli tsa phofo, soda le letsoai.

Mokopu tsoaetsa ka grater ya, eketsa ea mahe, ho baka soda le ho e, letsoai le, tsoekere le phofo le lube hlama viscous. Le li-pancake khaba jala ka 'pan ka, eo ho eona oli e tšela ka pele le halikiloeng metsotso e meraro lehlakoreng ka leng. Dipesteri le bolila tranelate.

Kahoo, ha hlaha potso ea hore na ho pheha mokopu, sebelisa kelello ea hao, hobane sehlahisoa sena e ho kopantswe le hoo e ka bang mong le e mong. E ka phehiloeng, stewed, apehoa le halikiloeng, hammoho le pickling le feela ho ja e tala, eketsa ea liapole le lihoete. Joalo lijana ho tswa ho ho fumana molemo, monate le monko o monate.