Turai Ki Sabzi inzira yekuNorth Indian yekusimudzira-yakabikwa Chinese okra.
Nayo pachayo, turai kana chiChinese chinonzi chakatambisa kutamba uye hachifungidziri kunakidza nevanhu vazhinji. Yakagadzirwa zvakanaka, zvisinei, inogona kukwidziridzwa kune chimwe chinhu chinokosha uye kuva inogutsa uye inonaka kune imwe kana kudya kukuru.
Zvamunoda
- 1 pound (1/2 kg) turai (Chinese Okra) prepped sezvinotsanangurwa pasi apa
- 3 tablespoons isingapindiki kubika mafuta semiriwo, canola kana sunflower
- 1 teaspoon
- cumin mbeu
- 1 teaspoon
- Saunf (fennel mbeu)
- 2 akaomeswa mutsvuku, akavhuniwa kuita zvidimbu zviduku (kusarudza asi anopa doro rakanaka)
- 2 eiii makuru, yakatswa zvishoma
- 1 teaspoon garlic paste kana garlic yakagurwa
- 2 guru nyanya yakasarudzwa zvakanaka
- 1 teaspoon coriander
- 1/2 teaspoon cumin
- 1/2 teaspoon
- turmeric
- 1/2 teaspoon tsvuku chidi yeupfu (zvichida)
- Salt to taste
Nzira Yokuita Izvo
Gadzirirai Turai / Okra
- Sezvo yose yemichero ine magwenga akaoma pamusoro payo, ichada kugadzirirwa kwakakosha. Mushure mekushambidza nekuvhara turai imwe neimwe yakaoma. Cheka zvigunwe uye mabhodhi e-turai imwe neimwe, uye, uchishandisa mushonga peeler, chengetedza mapuranga akaoma.
- Ganda iri pakati pemaguta rinogona kusara pane nokuti rakanyorova. Dura turai muyenderedzwa, zvidimbu zvakagadzirwa, zvingangoita masendimita masendimita masendimita.
Ita Cook Turai / Okra
- Gadzira wokwenzi kana kadhai pamusana wekupisa. Apo wok yekuti inopisa, wedzera mafuta ekubika nawo uye kupisa.
- Kune mafuta anopisa , wedzerai mbeu dzekumini uye mbeu yefennel. Vabvumira kuti vasvike. Apo kuparadzanisa kunomira, wedzerai pakaoma tsvuku mutsvuku uye sunga kwemasekondi makumi matatu. Iyo chilies ichachinja ruvara ruduku.
- Zvino wobva wawedzera eliced anyanisi uye uaise kusvikira vashoma. Maonikisi anopa ndiro tsvina inofanana kuitira kuti usasvibise anyanisi sezvavanenge varasikirwa nehuyu. Kurudzira kazhinji paunenge uchisunga anyezi, kudzivirira kuti usapisa.
- Wedzera garlic paste kana garlic yakagurwa uye sunga kwemaminiti 1.
- Zvino wedzerai matamate uye shandisai kusvikira vatanga kutendeuka uye kuvhara.
- Wedzera koriandamu, kumini, turmeric uye tsvuku yemuviri wehuni, nguva yekudya nomunyu uye kufambisa zvakanaka. Sauté iri musanganiswa (inozivikanwa se masala ) kusvikira mafuta atanga kuparadzana nawo. Izvi zvinoratidza kuti masala inogadzirwa.
- Zvino wedzera turai yawakagadzirira kare. Fukidza nemvura uye fambisa zvakanaka kuitira kuti zvidimbu zvidimbu zvipfekedzwe nemasala.
- Pheka kusvikira turai ichinaka asi kwete pulpy ( al dente ). Itai kakawanda pavanenge muchibika kudzivirira kupisa. Kana iwe ukawana panguva iyo iyo ndiro iri kuoma, inzwa wakasununguka kusasa mvura shoma kuti ubatsire kubika. Chigumisiro chinofanira kuva chikafu chakaoma.
- Shumirai turai ki subzi nemapati uye chido chako chaunoda.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 83 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 193 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 6 g |
| Protein | 4 g |