SALATE EA LIMELA EA MATALIANA

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Lihlahisoa:

tamati e ncha - 2 likhomphutha .;
linaoa tse tala - 150 g;
poone le lierekisi tse tala - 3 tbsp e ngoe le e ngoe. l .;
litapole - 400 g;
1 - mahe a 2 a likhoho;
eiee e tala;

cilantro kapa parsley;
eiee e pherese - li-pcs tse 2 .;
konofolo - li-clove tse 2;
monko o monate o letsoai le ho latsoa;
lero la lemone - 2 tbsp. l .;
Oli ea mohloaare - 3 tbsp. l

Ho pheha:

Pheha litapole (letsoai le metsi), lumella ho pholile, khaola ka li-cubes.
Ka khabeloa onion hantle.
Mahe a phehiloeng ka thata, a khaotsoe hantle.
Tlosa makhasi le peo ho tloha tamati, khaola karolo e nang le nama ka likarolo tse nyane.
Ka oli e ngata e futhumetseng, eketsa linaoa le konofolo.
Kopanya metsoako eohle.
Bakeng sa setlolo, otla lero la linoko ka oli e setseng ea letsoai, letsoai le tsoekere. Eketsa ka setshelo ka metsoako eohle ebe u hlohlelletsa hape.

Salate e shebahala hantle ha e eme hanyane (ehlile, haeba u na le mamello e lekaneng). E fetoha lits'oants'o tse 4 tse nang le khalori ea 190 kcal ka 100 g. BJU, ka ho latellana 5 g, 5 g le 22 g.

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