Izvi zvinodhaka zvinomera zvinopa mavara akajeka-machena, machena, uye mutsvuku - akabatanidzwa nemagetsi emuchero. Iwe uchada kunakidza kunonaka kweii curry, pamwe chete nehutano hwakasanganiswa yemiriwo, kusanganisira pumpkin kana squash, yam / sweet potato, karoti, yellow bell pepper, uye cherry tomato. Wedzera chickpeas sepuroteni inobva kune imwe nzvimbo, uye gedzisa ndiro yacho nekusasa mbeu dzepukamu nemaruva enorast for a gourmet curry recipe yakaisvonaka sezvinonaka. Inoita mhuka yakakwana yemashizha yekuonga, asi inofananidzwa nguva imwe neimwe yegore. FUNGA!
Zvamunoda
- 1/2 shoma duku (kana kuti inotsiva 1 acorn squash, butternut, kana chero ipi zvayo yemaarashi kunze kwepaghetti)
- 1 duku yam (kana 1/2 yakakura mama kana mbatata, yakasungirirwa uye yakabikwa)
- 1 kusvika 2 miviri yakasvikiti (kucheka mucheka mativi)
- 1 bhero bheri tsvuku
- 1 cup cup cherry
- 1/2 inogona kukwidziwa nhokwe (yakanatswa)
- 2 tablespoons orange zest
- Nokuda kweSucry Sauce:
- 3 kusvika 4 clove garlic
- 1 kusvika 2 mutsvuku matsvuku (kana kutsiva mavara matsva egorosi, kana maspuni 1 kusvika ku2
- Thai chili sauce )
- 1 inogona kukoncoti mukaka
- 1 teaspoon
- tamarind paste (kana kutsiva 1 kiyiyoji yakasviba juisi)
- 2 1/2 tablespoons soy muto (shandisa gorosi-isina soy sauce yezvokudya zvisina guten)
- 1 tablespoon tsvuku shuga
- 1 tablespoons yakasviba juice (kubva kune 1/2 lime)
- 2 tablespoons jisi rejinisi (itsva)
- 1/2 teaspoon turmeric
- 1 tablespoons rice musviniki (kana kuti mutezo apple cider vhiniga)
- 1 tablespoons coriander mbeu (pasi)
- 1 supuni 1 kumini
- 1 teaspoon fennel mbeu
- 1/3 onion yepepuru (yakatswa)
- Kuchengetedza: mahwendefa emashizha easilisi matsva
- Kuchengetedza: 1 kikapu yakakangwa mbeu dzomupukanana uye maruva mashomanana e nasturtium (kana mamwe maruva anodyiwa)
Nzira Yokuita Izvo
- Kuti uite muto weperiki, isa zvose muto wezviputi pamwe chete muzvokudya zvekudya (kana blender kana usina pro processor). Shandisa zvakanaka. Kuisa parutivi.
- Gadzirira pumpkin kana squash nekucheka iyo yakazaruka uye kubudisa mbeu nemupuni. Zvichichengetedza mbeu dzekucheka kana kurasa. Cheka pungu / squash mumakumbo, kuchenesa paganda. Iwe pachako uchangoshandisa 1/3 kusvika 1/2 yepungu yekodhi iyi (chengetedza zvimwe zviri mufiriji yekubika pakupedzisira).
- Gadzirai mamwe mimwe miriwo pamwe chete rindanirwe.
- Isa bhuti (kana squash), yam, uye makaroti muak / frying pani pamwechete ne curry sauce pamusoro pepakati-yakanyanya kupisa. Kurudzira zvakanaka.
- Apo inopisa inotanga kubika, kuderedza kupisa kusvika pakati, zvichikurudzira dzimwe nguva. Rega kumira kwemaminitsi 6-8, kana kusvika mimwe miriwo yanyorova.
- Wedzera bell pepper, cherry tomate, chickpeas, uye rindanir, zvichikurudzira kuisa. Simmer kwemaminitsi maviri.
- Ita chiedza chekuvaraidza munyu uye zvinonhuwira. Kana isiri yenyoro yakakwana, wedzera muto muto we soy. Kana isiri yakasvibirira zvakakwana nokuda kwekuravira kwako, wedzera zvimwe tsvina yakachena (kana chilipi muto). Kana uchinge ushuva, wedzera shuga shoma.
- Kuti ushumire, pinda mubhokisi guru rekushandira, kana kugovera pane mahwendefa ega. Fukidza nemashizha matsva easil uye mbeu dzomupukisi, ipapo kumusoro nemichero yakawanda ye nasturtium (kana ikashandisa). Shumira nemafuta akawanda ejasmine yeThai , uye unakidzwe iyi inovaraidza uye inonaka inonaka yeThai!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 482 |
| Total Fat | 19 g |
| Saturated Fat | 13 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 820 mg |
| Carbohydrates | 71 g |
| Dietary Fiber | 14 g |
| Protein | 16 g |