Baingan Ka Bharta (Nyuchi Yakakangwa Yakasimwa)

Kune maBhaibheri maviri akasiyana eBhaingan Bharta. Imwe inogadzirwa nekabikwa uye imwe ine zvigadzirwa zvakasvibirira! Ichi chikafu chine unhu hwakasiyana-siyana nekuda kwemafuta emuasitadhi uye zvigadzirwa zvakasanganiswa mairi - zvose kunze kweiiii (iyo yakabikwa) inoshandiswa yakasvibiswa.

Baingan Bharta chikafu chine utano - eggplant iyo inoshandiswa zvikuru, yakaderera mumafuta uye sodium uye yakakwirira mune fiber, vitamins C uye B6 magnesium, phosphorus uye potassium. Wedzera kune iyo tomato, ruvara ruvara uye anyezi uye iwe wakatakura chironga chakasimba chekudya mune imwe imwe ndiro!

Zvamunoda

• 1 eggplant
• 1 guru
• onion akachekwa zvakanaka kwazvo
• 1 guru nyanya yakasarudzwa kwazvo
• 2 gorosi chilies rakasarudzwa zvakanaka kwazvo (zvichida)
• 7- 8 clove yegoriki yakasarudzwa kwazvo
• 1/4 mukombe coriander yakakangwa
• 2 tbsp yemasitadhi mafuta
• Salt to taste
• 1/2 lime

Nzira Yokuita Izvo

Baingan Ka Bharta inoda kuti eggplant igochekwe. Izvi zvinogona kuitwa nenzira dzakasiyana siyana:

1. Kunyorera pamucheka wekugadzirisa gasi nekungoisa iyo yakasimwa zvakananga pamoto uye nekuchengetedza murazvo uri pasi. Ramba uchitendeuka uye uchibika kusvikira ganda rose riri pahupuri rinoshandiswa uye nyama yomukati inotarisa chaizvo. Chiratidzo chakanaka chekutarisa ndechekuti muroplant inoratidzika kuva 'mubako mukati' pachawo!
2. Grill mu oven yako grill kana pane barbecue grill. Zvakare, ramba uchitendeuka nguva dzose kusvikira ganda rose riri pabindu rinobatanidzwa uye nyama yomukati inotarisa chaizvo.

1. 'Roast' muhovheni yako kusvikira ganda rose rinenge rakabikwa uye nyama yomukati inotarisa chaizvo.
2. Kana imwe yepuro yakabikwa, bvumira kupora zvizere uye wozobvisa uye urasa ganda rakagadzirwa uye tsvina.
3. Mash the eggplant roughly, in a mixing bowl .
4. Wedzera mafuta emuasitadhi, onion, tomato, gorosi chilies, garlic, mashizha e coriander uye munyu kuti unye. Sakanidza zvakanaka.
5. Wedzera chidimbu cheiyo juisi uye fungai zvakanaka.
6. Shandira sechidimbu chekudya pamwe chete nezvokudya semucheka wakavezwa wakabikwa uye Lehsuni Daal (garlic-flavored lentils) , kana rice yakabikwa yakabikwa uye Rajma (red kidney bean curry) .

Nutritional Guidelines (pakushanda)
Calories	139
Total Fat	1 g
Saturated Fat	0 g
Unsaturated Fat	0 g
Cholesterol	0 mg
Sodium	273 mg
Carbohydrates	31 g
Dietary Fiber	8 g
Protein	6 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)