Sookha Kala Chana iri nyore kuita uye kunakidza chaizvo chakanaka sechinhu chakadya kana kuti sendivha kuti uende nesangano. Sezvakawedzerwa kubatsirwa, Chana inonyanya kukosha kweprotheni.
Zvamunoda
- 2 makapu Kala chana (chickpeas) - yakashambidzwa uye yakanyorova mumvura kweusiku
- 3 tbsps yemiti / canola / sunflower
- cooking oil
- 1 tsp cumin mbeu
- 2 green chilies yakapera kure
- 3 tbsps ginger ganda itsva
- 2 tbsp yakagadzirwa zvakanaka
- garlic
- 1 guruiiiiiiii yakasanganiswa zvakanaka
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp
- turmeric powder
- 1/2 tsp
- tsvuku tsvuku
- 1/2 tsp raw mango powder (amchoor)
- 2 miviri yakasanganiswa yakasvikwa mu "cubes"
- 1/4 mukombe mutsva yakasviwa makori coriander
- juice ye2 1/2 lime kana marimu
- munyu kuvira
Nzira Yokuita Izvo
- Birai chickpeas mukumanikidzika mupombi kana guru guru kusvika zvishoma. Dharira uye uchengetedze pane zvekare.
- Pisa mafuta ekubika mupani yakadzika uye kana ichipisa, wedzera mbeu yemumini. Cook kusvikira vatsva.
- Wedzerai mavara mapira uye mugadzire kusvikira varega kuputika. Zvino wedzera ginger uye garlic uye fry kwemaminitsi 2-3. Wedzerai onion uye fry kusvikira zvishoma.
- Wedzera chickpeas yakabikwa, coriander, kumini, turmeric, tsvuku tsvuku, mbichi mango pfumbi uye fonganisa zvakanaka.
- Ita kwemaminitsi maviri uye wobva wawedzera tomate, coriander yakakangwa, uye munyu kuti unye. Sungai zvakanaka uye gadzirirai 4 kusvika kumaminitsi mashanu zvakare.
- Bvisa moto uye ugadzire nejimu jisi. Ganya uye ushumire apo uchitsva.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 225 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 246 mg |
| Carbohydrates | 39 g |
| Dietary Fiber | 8 g |
| Protein | 11 g |