Ho na le lipalesa tsa mango tse ngata ( aam ka achaar ) India le sebaka se seng le se seng se na le lihlopha tsa lipepe. E tsoa ho naha e ka leboea ea Uttar Pradesh 'me hangata e jeoa ka li-stuffed parathas (bohobe ba Maindia) le yogurt.
E 'ngoe ea lipeo tse thathamisitsoeng ho ena ke lipeo tsa kalonji kapa tsa nigella. Phofo ena e nyenyane e ntšo e tlisa tatso e ikhethang ho sejana hammoho le melemo e mengata ea bophelo bo botle (bona ka tlaase ka morao ho latela litaelo ho kopa ena).
Ho na le li-prep tse tsoetseng pele tse hlokahalang bakeng sa risepe ena-o tla hloka sesebelisoa se khabisitsoeng ka khalase ea 1-quart e khabisitsoeng ka letsohong mme u itokisetse ho emela libeke tse tharo ho fihlela mangoe a khethiloeng a itokiselitse ho ja. Empa u tla bona hore ke habohlokoa!
Seo U tla se Hloka
- 2 lik'hilograma tse lik'hilograma / 1 kg mangoe e tala e tala (khaola likotoana tse 4 ho isa ho tse 8 ka 'ngoe)
- 1 kopi ea leoatle letsoai
- 3 tablespoons aniseed (kapa peo ea fennel)
- 4 1/2 diaspuni peo ea mosetareta
- 1 tablespoon kalonji dipeo (dipeo tsa nigella)
- 1 tablespoon fenugreek peo
- Thispone e 5
- phofo e khubelu
- 2 diaspone tse turmeric phofo
- Likotlolo tse 3/710 ml Oli ea mosetareta
Kamoo U ka e Etsang
- Sterilize 'me u omise ka botlalo nkho ea khalase ea khalase ea 1-quart. Beha mangoe ka nkho ebe o koahela ka letsoai. Kopanya hantle 'me u koahele nkho ka thata.
- Tloha nkho ka letsatsing bakeng sa beke e le 'ngoe e le hore limangoe li nolofatse.
- Ka sekotlolo se senyenyane, kopanya peo ea aniseed kapa ea fennel, peo ea mosetareta, li-kalonji, lipeo tsa fenugreek, phofo ea phofo le turmeric hammoho. Kenya metso ena ea meroho ho limangoe.
- Ka skillet e nyenyane, futhumatsa oli ea mosetareta ho fihlela e tsuba ebe e tima mocheso. Lumella oli hore e pholile ka botlalo.
- Tšela oli ena holim'a mangoe e le hore likotoana tsohle li tepele. Kopanya hantle.
- Beha nkho e koahetsoeng ka morao letsatsing ka libeke tse peli. Susumelletsa letsatsi le leng le le leng ho kopanya hantle.
- Ja ka li- parathes tse entsoeng ka majoe le ka yogurt kapa ka li-chapati (Indian housebread) le lijo leha e le life tsa meroho.
Melemo ea Bophelo ea Mmele oa Kalonji kapa oa Nigella
E nang le livithamine, fiber, calcium le protheine, ho bolela feela ba seng bakae, kalonji e ntle bakeng sa pelo ea hau le ho laola lefu la tsoekere. Hape, ha o kopantsoe le lero la lime, e hlile e fetoha phekolo bakeng sa li-acne!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 118 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 15 373 mg |
| Li-carbohydrate | 17 g |
| Fiber Fiber | 9 g |
| Liprotheine | 6 g |