Iyi inokurumidza uye inonyorera zvinomera zvezvinomera uye vegan curry uchishandisa broccoli uye mbatatayi yakabikwa muIndia-inoshuva tomato muto wekusanganiswa ne classical Indian zvinonhuwira, kusanganisira garam masala , cumin powder, chipuka chechipi, uye pepper cayenne. Zvose zvakapedzwa nemubata wemuori wemuori kuti ubudise zvose zvinonaka uye uzviite papa.
Pasina chinhu chinopfuura miriwo, mbatatisi uye zvakawanda zveIndia zvinonhuwira, iyi iri nyore uye ine utano wega kudya ndeyeviritari, vegan , uye gluten-isina. Shandirai pamwe chete nemupunga kana chero zviyo zvisina guten zvakadai se quinoa kana kaniwa nokuda kwekusava ne-gluten-pasina uye vegan kudya.
Zvamunoda
- 2 tomato (zviduku zviduku)
- 1 teaspoon munyu
- 1/2 teaspoon garam masala
- 1/2 teaspoon
- cumin poda
- 1/2 teaspoon chili powder
- Zvingasarudzwa: 1/4 teaspoon cayenne pepper (kana iwe uchida zvishoma kupisa!)
- 1 tablespoon safflower mafuta (kana mafuta omuorivhi)
- 1/2 anyanisi (akachekwa)
- 2 clove garlic (minced)
- 1 mbatata yakasvibirira (yakasarudzwa zvishoma)
- 1 musoro broccoli (yakagurwa)
- 1 shandisa jemoni juice (chitsva)
- Kuchengetedza: tsvina yakasikwa
- cilantro
Nzira Yokuita Izvo
- Kutanga, kushandisa mahwanda makuru, shingai kana kuunganidza pamwe chete matata akachekwa, munyu, garam masala, kumini, uye chifu chepfuu kusvika zvese zvakabatanidzwa. Unogonawo kuchenesa pamwe chete muzvokudya kana zviri nyore uye zvakakurumidza iwe, kana, iwe unogona kushandisa dhaka uye pestle kana iwe unenge uine mukuru wakakwana.
- Zvadaro, mune peji yakakura pamusoro pehutambo hunopisa, kupisa mafuta easplower kana mafuta omuorivhi uye kuwedzera eii yakakoswa, garlic yakabikwa, uye mbatata yakakoswa, ichikurudzira kuti iyananise uye kupisa mbatatisi zvakangofanana. Itai zvose pamwe chete kwemaminetsi maviri kusvika ku3, uye wedzera mu broccoli yakasarudzwa. Kana pani ikanyanya kuomeswa, unogona kuwedzera mvura shoma, sezvinodiwa. Shandisa imwe yemaminitsi maviri kusvika ku3.
- Wedzerai tomato uye zvinonhuwira kune skillet, ipapo gadzirai uye gadzirai imwe maminetsi matanhatu kusvika kumaminitsi 8, zvichikurudzira dzimwe nguva, kana kuti kusvikira mbatatisi uye broccoli zviri zviviri zvakagadzirwa zvakanaka.
- Kamwe kamwe mbatatisi uye broccoli zvakanyatsopisa uye zvinoputirwa, bvisa pani kubva kune kupisa, uye fanya imwe yemuonamu pamusoro pe curry (izvi zvinobatsira mavhisi pop zvakare), uye gadzira nekamwe cilantro yakakodzwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 218 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 69 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 7 g |
| Protein | 8 g |