Dzakafuridzirwa nemamwe mapurogiramu emuIndia , iri rinokurumidza uye rinonyoreka mupunga muchero uye lentiy muzere wezvokudya zvinogadzirwa nemidziyo uye vegan kudya kunze kweganda rako kana kunonoka. Yakagadzirwa pasina chinhu kupfuura rice, lenti, uye dzimwe nguva, zvinotora maminitsi mashoma kuti uise zvinhu zvose mubiki zvishoma, uye zvisingakwanisi kuva nyore.
Iine starch (rice) kuti igadzire iyo, puroteni ine zvakawanda zve fiber, zvinoreva kuti zvose zvaunoda kuita ndezvekukanda mune chero mazamu aunenge uine, kana kutora mimwe mishonga yakasvibira kana kurova mhepo yakasvibirira saladhi rumwe rutivi uye iwe uine iwe wakakwana-kudya kwekudya zvakakwana muchitokisi chako.
Iyi ip-proteti yakakosha uye inopfuura 14 gramu yeprotini pairi kushumira, uye, seyei zvachose-isina uye isina mukaka-isina, inenge yakakwana chose isina mafuta uye yakanyanya kuderera mumafuta. Pasina mafuta akawedzerwa, mafuta chete anouya kubva kune zviri mumalenti zvakasikwa.
Iyi kamukira zvose zvirimwa zvinomera uye vegan, asi kana uchida kuti ive gluten-isina, unofanira kusiya kana kutarisa zvinoshandiswa pamiti yako yemucheka uye bouillon cubes, iyo inogona kunge yakave yakagadzika yakajeka.
Zvamunoda
- 1 cup cup rice
- 1 tbsp curry powder
- 3 1/2 makapu
- minyoro muto
- 1/2 mukombe lentils
- 2 vegetarian bouillon cubes
- 1/2 tsp poda yakagadzirwa
- 1/4 tsp pepper
- 1 onion, diced
Nzira Yokuita Izvo
- Gadzirai zvose zvinoshandiswa mubhodhoro rekudya uye mupe kuti vashandise nokukurumidza. Dhavhara uye gadzira pasi pasi kwemaawa mana kusvika ku5.
- Gara, uye gadzirisa nguva yekutora. Ndinoda kuwedzera imwe munyu kune zvose, asi zvaunosarudza zvingave zvakasiyana.
Inoita 4 servings.
Recipe note: Kana uchinge uine maminitsi mashomanana paunenge uchigadzira chikafu ichi, enda mberi uye sunga anyanisi mumafuta omuorivhi kwemaminitsi mashomanana kuti ubudise ruvara rwavo zvishoma, usati wawedzera kune crockpot nezvimwe zvinoshandiswa.
Nzwisiso yehutano, kuburikidza nekushanda (kubva kuCarori Count):
Maoriro: 309, Maorikiti anobva kuFat: 20
Total Fat: 2.2g, Fat Satated: 0.6g
Cholesterol: 0mg, Sodium: 979mg, Total Carbohydrates: 6.4g, Dietary Fiber: 9.0g
Protein: 14.6g
Vitamini A 1% RDA, Vitamini C 6%, Calcium 5%, Iron 27%
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 302 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 1,262 mg |
| Carbohydrates | 59 g |
| Dietary Fiber | 5 g |
| Protein | 13 g |