Metsoako

• 1 komiki ea proso millet (kapa nyalothe efe kapa efe e nyane joalo ka kodo, barnyard, samai)
• 1 boloko ba marinated tofu (kapa paneer/mung sprouts)
• Meroho ea khetho e tsoakiloeng (mohlala, pelepele, lihoete, spinach)
• Oli ea mohloaare
• Letsoai le pepere ho latsoa
• Linoko (ho ikhethela; kumine, turmeric, joalo-joalo)

Litaelo

1. Hlatsoa lebese la proso hantle ka tlas'a metsi a batang ho fihlela metsi a hlakile. Sena se thusa ho tlosa litšila le ho ntlafatsa tatso.

2. Ka pitsa, eketsa nyalothe e hlatsoitsoeng 'me u be le palo ea metsi habeli (likopi tse 2 tsa metsi bakeng sa kopi e le' ngoe ea nyalothe). Tlisa ho pheha, ebe o fokotsa mocheso ho tlase ebe o koahela. E tlohelle hore e qolle metsotso e ka bang 15-20 kapa ho fihlela nyalothe e le boreleli 'me metsi a monyehile.

3. Ha nyalothe e ntse e pheha, futhumatsa pan ka mocheso o mofuthu 'me u kenye oli ea mohloaare. Tšela meroho ea hau e tsoakiloeng 'me u e butse ho fihlela e le bonolo.

4. Eketsa tofu e marinated ho meroho 'me u phehe ho fihlela u halefile. Noka ka letsoai, pepere, le linōko life kapa life tse ratoang.

5. Hang ha nyalothe e phethiloe, e phophole ka fereko ebe u e kopanya le meroho e halikiloeng le tofu.

6. Sebeletsa ka mofuthu, o khabisitsoeng ka litlama tse ncha haeba u lakatsa. Natefeloa ke Veg Millet Bowl ena e nang le phepo, e monate ebile e na le protheine e ngata joalo ka lijo tsa mantsiboea tse phetseng hantle!