Metsoako:
Lipeo tse tšoeu tsa sesame linoelo tse 2
Oli ea mohloaare 1\/4 senoelo -\u00bd senoelo
Letsoai ho latsoa

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Setha pane ka mocheso o mofuthu, eketsa lipeo tse tšoeu tsa sesame 'me u li toast ho fihlela li ntša monko oa tsona' me 'mala o fetoha hanyenyane. Etsa bonnete ba hore u se ke ua betsa lipeo.

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Hang-hang fetisetsa peo ea sesame e halikiloeng ka nkho e kopanyang 'me u kopanye ha peo ea sesame e ntse e futhumetse, ha mokhoa oa ho kopanya, peo ea sesame e tla siea oli ea eona. ka ha li futhumetse 'me e tla fetoha peista e teteaneng.

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Eketsa hape 1\/4th - \u00bd komiki ea oli ea mohloaare butle-butle ho etsa motsoako o motenya o motenya. Bongata ba oli ea mohloaare bo ka fapana ho grinder ea hau.

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Hang ha peista e entsoe, noka ka letsoai 'me u kopanye hape.

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Tahini e entsoeng hae e se e lokile! E pholile ka mocheso oa kamore 'me ue boloke ka har'a sets'oants'o se sa keneleng moea, u se behe ka sehatsetsing, se lule se le ntle nako e ka etsang khoeli.

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Litsoako:
Lierekisi kopi e le 'ngoe ( inela lihora tse 7-8)
Letsoai ho latsoa
Leqhoa 1-2 nos.
Konofolo 2-3 cloves
Homemade Tahini paste 1/3rd cup
Lero la sirilamunu 1 tbsp
br>Oli ea mohloaare 2 tbsp

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Hlatsoa chickpea ebe u inela lihora tse 7-8 kapa bosiu bo le bong. Ka mor'a ho inela, ntša metsi.

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Fetisetsa chickpea e kolobisitsoeng ka har'a cooker e nang le khatello, hammoho le eona, tšela letsoai ho latsoa 'me u tlatse metsi ho fihlela ho 1 inch ka holim'a bokaholimo ba chickpea.

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Hatella pheha chickpea bakeng sa liloli tse 3-4 mochesong o mahareng.

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Kamora Mololi, tima lelakabe, 'me u tlohelle seapehi hore se tepelle ka tlhaho hore se bule sekoahelo.

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Chickpea e lokela ho phehoa ka ho feletseng.

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Sefa chickpea ebe u boloka metsi hore a sebelisoe hamorao, 'me u lumelle chickpea e phehiloeng hore e phomole.

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Ho feta moo, fetisetsa chickpea e phehiloeng ka nkho e kopanyang, 'me u kenye kopi e le 1 ea metsi a bolokiloeng a chickpea, li-ice cubes le cloves ea konofolo, u sila ho peista e ntle ha u ntse u eketsa kopi e eketsehileng ea 1- 1.5 ea metsi a chickpea, eketsa metsi butle-butle ha u ntse u sila. p>\n

Ho feta moo, eketsa pente e entsoeng hae ea Tahini, letsoai ho latsoa, ​​lero la lemone le oli ea mohloaare, kopanya motsoako oo hape ho fihlela o boreleli ka mokhoa o boreleli.

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Hummus e se e lokile, e behe ka sehatsetsing ho fihlela e butse. e sebelisitsoeng.

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Litsoako:
Lierekisi (Kabuli chana) kopi e le 1
Eie \u00bd senoelo (diced)
Garlic 6-7 cloves
Lichili tse tala 2-3 nos.
Parsley kopi e 1 e pakiloe
Coriander e ncha \u00bd senoelo se pakiloe
Minti e ncha e makhasi a seng makae
Lieie tsa selemo 1//kopi ea boraro
Jeera powder 1 tbsp br>Dhaniya phofo 1 tbsp
Lal mirch powder 1 tbsp
Letsoai ho latsoa
Pepere e ntšo e pinch
Oli ea mohloaare 1-2 tbsp
Lipeo tsa Sesame 1-2 tbsp
Flour 2 -3 tbsp
Oli ea ho hadika

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Hlatsoa chickpea ebe u inela lihora tse 7-8 kapa bosiu bo le bong. Ka mor'a ho inela, ntša metsi 'me u fetise ka mochine oa lijo.

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Eketsa metsoako e setseng (ho fihlela peo ea sesame) 'me u kopanye ka mokhoa oa ho otla. Etsa bonnete ba hore o sila ka linako tse itseng e seng ka ho tsoelang pele.

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Bula sekoahelo sa nkho ebe u qhaqha mahlakore ho sila motsoako o lekaneng ho etsa motsoako o mahoashe.

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Eketsa oli ea mohloaare butle-butle. ha o ntse o kopanya.

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Etsa bonnete ba hore motsoako ha oa lokela ho ba mahoashe kapa o pateha haholo.

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Haeba u se na mochini oa lijo sebelisa grinder le ho kopanya. Motsoako, etsa bonnete ba hore o o etsa ka lihlopha ho nolofatsa mosebetsi le ho etsa bonnete ba hore o boloka motsoako o le mahoashe eseng o boreleli.

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Hang ha motsoako o siloa ka mahoashe, eketsa phofo le peo ea sesame, kopanya hantle refrigerate lihora tse 2-3. Ha e ntse e phomotse, o ka etsa likarolo tse ling tsa risepe.

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Kamora tse ling ka sehatsetsing, eketsa, tlosa, 'me u kenye TSP e le 1 ea soda le ho e kopanya hantle.

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Kenya menoana ea hau metsing a batang 'me u nke khaba e tletseng motsoako le sebōpeho ho etsa tikki.

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Beha wok mochesong o mahareng le oli e chesang bakeng sa ho halika, beha tikki ka oli e chesang ka mocheso o itekanetseng ho fihlela o hlabohile. le bosootho ba kgauta. Beha li-tikki kaofela ka mokhoa o ts'oanang.

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Litsoako:
lettuce e ncha \u00bd komiki
Tamati \u00bd komiki
Eie \u00bd komiki
br>Cucumber \u00bd cup
Coriander e ncha \u2153 senoelo
Matute a sirilamunu 2 TSP
Letsoai le tla latsoa
Pepere e ntšo pinch
Oli ea mohloaare 1 TSP

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Kenya metsoako eohle ka sekotlolong se kopanyang 'me u kopanye hantle, u behe sehatsetsing ho fihlela o phehiloe.

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Litsoako:
Pita bread
Hummus
Flafel e halikiloeng
br>Salate
Sauce ea konofolo
Souce e chesang

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Fafatsa hummus ka bongata holim'a bohobe ba pita, beha falafel e halikiloeng, salate 'me u tšele garlic le dip e chesang. Qetella 'me u fane ka lijo hang-hang.

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Litsoako:
Hummus
Flafel e halikiloeng
Salate
Bohobe ba Pita

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Abela karolo e tletseng ea hummus ka sekotlolo, beha salate, falafel e 'ngoe e halikiloeng, tšela konofolo e 'ngoe ea konofolo le pompo e chesang, beha bohobe ba pita ka thōko, tšela oli ea mohloaare le mehloaare ebe u fafatsa phofo e khubelu ea chilli holim'a hummus. Sebeletsa hang-hang.