Switirhisiwa:< r>

• 1 khapu ya freekeh hinkwayo< r>
• 21⁄2 wa khapu ya mati kumbe broth ya miroho< r>
• Dash ya munyu< r>

Loko u lava ndlela yo sweka leyi kongomeke swinene, hi leswi swiletelo:< r>- Hlanganisa 1 wa khapu ya freekeh leyi heleleke na 21⁄2 wa khapu ya mati kumbe broth ya miroho na dash ya munyu. Yisa ku vila. Pfuxeta ku hisa. Yi sweka, yi funengetiwa, kuringana 35 kuya eka 40 wa timinete, kufikela loko kwalomu ka mati hinkwawo ya tswongiwa. (Eka freekeh leyi tsakamaka, hunguta nkarhi wo sweka kuya eka 25 wa timinete.) Susa eka ndzilo. Yi tshike yi tshama, yi funengetiwile, 10 wa timinete tin’wana, u pfumelela mavele ku tswonga ndzhongho wihi na wihi lowu saleke. Fluff mavele hi foroko. Phamela hiku hatlisa, kutani u hlayisa freekeh leyi swekiweke eka xigwitsirisi lexi nga ngheniwiki hi moya efrijini, kutani u yi nghenisa eka swakudya swa wena vhiki hinkwaro. Cracked freekeh - hunguta nkarhi wo sweka kuya eka 20 kuya eka 30 wa timinete. Xiya: Ku tsakamisa freekeh vusiku hinkwabyo swihunguta nkarhi wo sweka hi kwalomu ka 10 wa timinete naswona swi olovisa bran, leswinga pfunaka eka ku gayela.< r>