Red lentil dahl inokurumidza, iri nyore nyore kudya, uye ichi chikafu chinyorwa chinyararire cheEast Indian inoda. Dhijisi tsvuku inoderera mumafuta, yakakwirira muprotheni yemichero ine utano, mineral uye fiber, uye inodhura uye inonakidza nzira yakanakisisa yekuwana kudya kwechokwadi. Kusiyana nedzimwe nhengo, lenti yatsvuku inoputsika kana iwe uchibika, saka vanozvikweretesa kushandiswa mumaspisi, masukisi uye zvinotapira panzvimbo yezvokudya zvakadai semashizha kana zviyo-uye-nyeredzi zvinosanganiswa. Dahl (inozivikanwa sainzi dhal kana dal) inokosha yeIndia, Pakistan, Nepal, Sri Lanka neBangladesh, uye inoumbwa nenhamba ipi zvayo yepulses, kusanganisira peas split, mungiwani, peas chick uye mutsvuku kana mutema lentils. Iwe unogona kunzwa wakanaka nezvekudya zvokudya zvakagadzirwa nemapulsi nokuti vane dambudziko rakaderera rezvakatipoteredza uye zviri zvirimwa zvakasimba. Shumira dahl nemupunga weharuki wakasvibira, tsvina yakawanda inokonzerwa newaini , mashizha, uye marashi eotashi kana squashi. (Ona pasi apa pane mamwe mazano ekushandira).
Zvamunoda
- 2 tablespoons oiri yemafuta (kana kokonati mafuta kana toasted sesame mafuta)
- 1 ekiiii (yakagurwa)
- 2 clove garlic (yakagadzirwa zvakanaka)
- 1 teaspoon yemasitadhi mbeu
- 2 kusvika ku3 maaspuniki anocheka curry powder
- 1 teaspoon cumin (pasi)
- 1 teaspoon ginger itsva (yakateurwa)
- 4 makapu mvura
- 2 pinch munyu
- Pirasi yakasvibira kuti inveve (inobva pasi)
- 1 mukombe wakaomeswa red lentils
- 4 tablespoons cilantro (yakagadzirwa zvakanaka)
Nzira Yokuita Izvo
Muchikwata chikuru, shambidza mafuta emuorivhi pamusoro pemhepo yakadzika. Wedzerai anyanisi yakakoswa uye garlic uye songa kusvikira zvisingashanduki, anenge maminitsi mashanu.
Wedzera mbiru yemasitadhi, ye-curry powder, komini uye ginger, uye gadzirirai kweminiti imwe chete. Wedzera mvura, munyu uye lentils. Dzorerai lenti kumota, kuvhara, kuderedza kupisa uye rega kumira kusvikira mitozi iri nyore-anenge maminitsi makumi matatu. Gadzirisa nguva, uchiwedzera gungwa munyu uye pepper inotanga pasi kuti uite.
Shingairira cilantro uye mushumire.
Kushumira mazano:
Brown Basmati uye Wild Rice Pilaf
Brown Rice Salad neWalnuts uye Currants
Savory Sauteed Kale
Ovheni Yakakangwa Aspagasi NeMushroom
Sautéed Broccoli ne Shallots, Garlic uye Lemon
Sauteed Broccoli Rabe nePine Nuts, Chilies uye Garlic
Huchi yegreen ne Ginger, Garlic, Chili uye Mint
Steam Sautéed Ginger Green Beans
Inoshumira 4
Copyright 2009 naJen Hoy
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 261 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 109 mg |
| Carbohydrates | 45 g |
| Dietary Fiber | 7 g |
| Protein | 16 g |