Vangani vedu vanoda kuve vakanaka uye kudya kudya kwemazuva ose emiti, asi vasingazivi kuti vabike navo? Semuenzaniso, Baba vangu vaiva nemafungiro ekuti vabike uye vachinditi ini ndichitsvaga chikafu !! Amai vangu vangave vachifara! Akati akave nemafuta akavhenganiswa nemafuta. Chii chaaizoita? Ndinoda mamiriro ezvinhu akadai! Ngatitarisei; Zvipfeko zvinogona kuva zvakanaka chaizvo kana zvikaitwa zvisina kufanira kana zvakaipa.
Nenguva isipi, pane zvakawanda zvokusarudza kubva kune imwe chikafu yeIndia. Uye chikamu chakanakisisa ndechekuti, haufaniri kunge uchifungidzira nezvazvo kana. Vakawanda vedu tine vggies yakaoma mufriji yedu. Heino chidimbu changu chakanyanyisa-peasy chokuputira ivo muchingwa chinonaka, chinonaka chinofamba zvakanaka nemupunga mucheka, chechi Chapat kana Parathas. Iwe unogonawo kushanda iyo sechidimbu chendaneti ne Daal (lentils). Tarisa uye uedze. Iwe uchafara.
Zvamunoda
- 500g mishonga yakasanganiswa yakaomeswa - semuenzaniso, cauliflower, broccoli, nyemba, chibage, pezi
- 1 guruiiiiiiiii quartered
- 3 mashizha-sized tomato akabatanidzwa
- 2 gorosi chilies (kuderedza kana uchida kupisa moto)
- 1 "chikamu che ginger
- 5 clove garlic
- 3 tbsp yemiti / canola / sunflower mafuta ekubika
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp. tsvuku tsvuku yeupfu (zvaunogona)
- 1/4 tsp. turmeric powder
- 1 tsp. garam masala
- Salt to taste
- 4 tbsp yakakura isina yogutika yogurt (haifaniri kunge yakasviba), yakasvibiswa kusvikira yakanyarara
- Coriander yakachena yakagadzirwa kuti inakidze
Nzira Yokuita Izvo
- Nyora mishonga zvachose. izvi zvakanakisisa zvakaitwa nekuzviisa kunze kweplate kwenguva yakati. Iwe unogona kuvanyudza mu microwave, asi izvi zvinoita kuti vave mushy.
- Kunyange zvazvo miriwo iri kusvetuka, isai anikonti yakavhenganiswa, tomato, gorosi chilies, ginger, uye garlic muzvokudya zvekudya uye geda mukunya. Izvo hazvina chikonzero chekuwedzera mvura kune ichi nekukuya sezvo maji kubva kumatato achapa mvura yakakwana.
- Pisa mafuta ekubika mupfundo rakadzika pamusoro pemhepo inopisa. Paunenge uchipisa, wedzera musanganiswa wepamusoro uye zvose zvinonhuwira zvinosanganisira iyo garam masala.
- Itai uye fry / sauté kusvikira mafuta atanga kuparadzaniswa nemasala. Ita kazhinji kudzivirira masala kubva kunamatira nekupisa. Iwe unogona kunge uchida kusasa mamwe mvura ikozvino uye kudzivirira masala kubva kunamatira nekupisa.
- Apo masala inopedzwa (sepamusoro), wedzera mishonga yakakanganiswa uye fukudza zvakanaka. Nyora nemunyu kuti urove uye uwedzere hafu yekapu yemvura inodziya. Pheka kusvikira miriwo iri nyoro asi kwete pulpy / inoputika. Bvisa kubva kupisa uye simbisa mu yogiti kusvikira wakanyatsogadzirwa.
- Gadzirai coriander yakachena yakasanganiswa uye mushumire neJeera Rice , ruzi rakasviba, rinopisa Chapatis kana Parathas !
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 241 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 2 mg |
| Sodium | 206 mg |
| Carbohydrates | 48 g |
| Dietary Fiber | 9 g |
| Protein | 12 g |