Dahl, iyo inowanzonyorerwa dhal , daal , uye dal , inonyanya kuwanda kweSouth-Asia-yakafuridzirwa tsvuku yemvura yakakosha iyo inowanzogadzirirwa ne ghee kana kujekeswa bhotela. Iyi nhengo yeIndia dish inoshandisa zvishoma zvesameamu mafuta kuti yakadzike uye inonaka panzvimbo yeghee kuti iite vegan.
Iko kune zvakasiyana siyana zve dahls zvakagadzirwa kubva kumarudzi akasiyana-siyana emariti nemimwe miriwo inonzi "pulses." Yakaomeswa uye yakakamurwa, iyo inogadzirwa nemhando dzakasiyana dzakasiyana-siyana, nyama, nemiriwo. Zvisarudzo zvinosanganisira dzvuku uye zhizha lentils, mungai mahairi, lobiya (mazai maziso matsvuku), uye chickpeas pakati pevamwe. Zviri nyore kuchinja dahl kuti iite zvinyoro kana kuti zvinonhuwira kana kuti kugadzira dah yakazara-based based kana imwe yechipfu.
Iyi iri nyore dahl soup ndiyo imwe yandinofarira kuenda-kune yekubika sezvo zviri nyore kugadzirira nemashizha epamusoro, nekukurumidza kuita muhari imwe. Inogonawo kuwedzera kaviri kana katatu kana iwe une miromo yakawandisa yekufudza mhuri yakakura kuungana kana mutambo wekuzvarwa. Izvowo zvakare kunakidza ku-kusara kwemazuva masikati kunogona kushandiswa neaNaan uye tei.
Zvamunoda
- 1 tablespoon sesame mafuta kana, zvakare, mafuta omuorivhi
- 1 kapu yakagadzirwa yakachena yeonikisi
- 2 clove garlic, yakagadzirwa zvakanaka
- 1 tablespoon
- ginger itsva (yakagadzirwa zvakanaka)
- 4 makapu mvura kana yemiriwo muto
- 1 mukombe wakaomeswa red lentils, yakashambidzwa uye yakatorwa
- 1 teaspoon pasi cumin
- 1 teaspoon pasi coriander
- 1 teaspoon pasi turmeric
- 1/4 teaspoon pasi cardamom
- 1/4 teaspoon pasi sinamoni
- 1/4 teaspoon cayenne pepper
- 1 teaspoon munyu, kana kuti kuravira
- 2 tablespoon tomate paste
Nzira Yokuita Izvo
- Mune 3-quart stockpot kana imwe sopu yakakura sopu, kupisa sesame mafuta pamusoro pemhepo inopisa. Kana imwe mafuta ichipisa, wedai anyezi, garlic, uye ginger. Pheka, inokurudzira kakawanda, kusvikira anyanisi apera, anenge maminitsi matanhatu.
- Kukurudzira nguva dzose, kuwedzera mvura kana muto, lentils, zvinonhuwira, uye munyu. Uyai kune zvakaderera, wobva wadzikisa kupisa kusvika pasi, chivhara uye rega muto uite semaminitsi makumi maviri, kana kuti kusvikira lenti zvanyanya kunyorova.
- Ita mu tomato paste kusvika zvakanaka. Ita maminetsi akawanda, kana kuti kusvikira soro inoda kutaridzika uye kusagadzikana, kuwedzera mamwe mvura ku dahl kana zvichidikanwa. Shumira kupisa nekuputika uye kuchenesa nedhilop yehawani-isina soy yogurt kana zvichidikanwa.
Mazano Okubika uye Mbiriso Inogadziridzwa
Zvokudya zveIndia zvinozivikanwa kunge zviri pazvinonhuwira, asi hazvifaniri kunge zviri. Kuti uise pasi pasi, tora pepper cayenne. Wedzerai mbeu dzakasvibirira kunze kwembeu panzvimbo iyi sezvo izvi zvichange zvichisimudzira kunaka kwehuwandu, pasina kuwedzera zvinonhuwira. Kana uri kushandira vakawanda vevakashanyira, unogona kuva nepepuru tsvuku inowanikwa kuitira kuti vamwe vagone kutarisa kupisa.
Kunyange zvazvo dahl inogona kudyiwa yoga, dzimwe nguva inoshandiswa nehuyo hwemwoyo. Basmati mupunga uye quinoa ndiyo inowanzoitika. Dahl anogonawo kushandiswa nerti, chingwa chechiIndia, kanaanan sezvataurwa pamusoro apa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 298 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 1,316 mg |
| Carbohydrates | 49 g |
| Dietary Fiber | 7 g |
| Protein | 18 g |