Sopho ena e monate, e monate ea curry e rarahaneng habonolo, 'me litlolo li monate. Khemoso e nang le thollo ea sopho ea khōhō e monate ka monate o monate, khoho e phehiloeng e phehiloeng, le phofo ea curry. Koala makotikoti a seng makae mme u tšele khōhō e 'ngoe; ke tsohle tseo ho leng ho tsona ho lona! Koetlisa kapa u chese khoho ho fihlela letsatsi le leng pele, kapa u sebelise khoho e phehiloeng ka ho feletseng e tsoang ho deli deli.
Haeba o rata mefuta eohle e entsoeng ka maiketsetso, o ka etsa sopho ea hao ea sopho e entsoeng ka tranelate (sheba lintlha). Kapa, sebelisa tranelate ea sopho ea mushroom 'me u kenye li-mushroom tse sa tsoa hloekisoa hammoho le kana.
Khauta e khahlehang e ka etsa hore sopho e tloaelehileng e hlahe. Khetha e 'ngoe ea lintho tse entsoeng ka tlhaho kapa u kenyetse lebitso la hau ho sopho.
Seo U tla se Hloka
- 2 (10 3/4-ounce) makotiki a tranelate ea sopho ea kana
- 1 seno khōlo ea tlhaho (ka go tlhaolega unsalted)
- Likotlolo tse 1 1/2
- tranelate e matla
- 1 Likarolo tse 2 ho ea ho tse 2 khoho (pheha, ho hlajoa)
- 4 di-teaspoon e phofshoana ea curry, kapa ho latsoa (matla a phofshoana a phofo a fapane, kahoo latsoa ka mor'a hore u noe likhabapo tse 2)
- Letsoai la koshe le pepere e ncha e mongobo, ho latsoa
- Ho ikhethela: lero la 1/2 lalaka
- Ho khabisa ka ho ikhethela: li-cilantro tse ncha tse entsoeng ka holimo
- Ho khabisa ka ho ikhethela: likhaba tse 1 ho ea ho tse 2 tsa tranelate e bolila kapa ea yogurt ea Greece
Kamoo U ka e Etsang
- Kopanya tranelate ea sopho ea kana ea khōhō ka sekotlolo; whisk ho kopanya. Kenya kerame e boima mme u hlohlelletse ho kopanya.
- Eketsa khoho e phehiloeng e tšetsoeng ka sekotlolo se nang le hoo e ka bang halofo ea phofo ea curry le ho hlohlelletsa ho kopanya hantle. Latsoang 'me u kenye phofo ea curry, haeba u lakatsa' me u kenye letsoai le pepere, ha ho hlokahala.
- Beha saucepan ho feta mocheso mocheso le pheha feela ho fihlela sopho e fihla ho pheha, susumetsang khafetsa.
- Fokotsa mocheso ho tlaase le ho omisa metsotso e 5.
- Haeba u lakatsa, eketsa lero la lime 'me u tsose ho kopanya.
- Hlatsoa sopho e monate ea khōhō ka li-cilantro tse ncha kapa tse tala tse nang le li-onion tse tala, kapa u tšela krime e nyenyane ea bolila kapa setho sa yogurt sa Segerike ka sopho.
Litlhahiso
- Setho se entsoeng ka ho iketsetsa setlolo sa motsoako: Senya likhaba tse 6 tsa botoro sekotlolo ka mocheso o mofuthu: eketsa lipolepo tse 6 tsa phofo 'me u phehele metsotso e 2 ha u ntse u hlohlelletsa kamehla. Kenya 1 senoelo sa khoho le senoelo sa lebese le 1/2 teaspoon ea phofo ea konofolo, 1/4 teaspoon ea pepere le letsoai ho latsoa. Pheha ho fihlela o teteaneng, o tsosang khafetsa. Sebelisa sebakeng sa makotikoti a mabeli a sopho e entsoeng.
- Peso ea Curry e ka ba bonolo kapa e chesang. Haeba u se na phofshoana ea curry kapa u khetha ho iketsetsa eona, kopanya likarolo tsena ka sekotlolo se senyenyane kapa senoelo: supuni e 1 ea komine ea fatše, khaba e le 'ngoe ea cardamom ea fatše, 1 tablespoon fat coriander, 1 tablespoon ea mofubelu o mofubelu, teaspoon e 1 ea mosetareta o omileng, 1/4 teaspoon ea ginger ea fatše, le 1/2 teaspoon fatše mobung oa cayenne, haeba o lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 640 |
| Total Fat | 45 g |
| Fat Satated | 22 g |
| Fat Unsaturated | 15 g |
| Cholesterol | 230 mg |
| Sodium | 277 mg |
| Li-carbohydrate | 4 g |
| Fiber Fiber | 1 g |
| Liprotheine | 54 g |