Lijo tsa meroho li tloaelehile lefatšeng la lijo tsa Maindia. Li-eggplant, tse tsejoang hape e le baingan ka Sehindi, li hlahisoa lijana tse ngata. Tlhahiso ena ea baingan aaloo ki subji e bonolo haholo 'me e hlahisa sejana se monate se latsoang haholo ha se sebelisoa ka li-chapati tse chesang. Raita o boetse o ama ts'ebetsong e ntle haeba u ka rata ho kenyetsa baingan ho eona.
Kemiso ena ea Baingan e entsoe ka ho fetisisa 'me e je e ncha. Joaloka lijo tse ling tse ngata tsa Maindia, leha ho le joalo, li latsoa le ho feta ha li tsosolosoa ebe lia jeoa ka mor'a hore li phehe! Tlatsetso e kholo bakeng sa baingan aaloo ki subji ke mofuta ofe kapa ofe oa daal curry.
Seo U tla se Hloka
- Li-eggplant tse 10 tsa lesea (hlatsitsoeng, ho koetlisoa ka sephahla, ho khaola likarolong le ho kenngoa metsing a futhumetseng; o ka boela oa sebelisa eggplant e kholo e entsoeng ka li-chunks tse 2)
- 3 tablespoons oli ea limela
- 1 teaspoon peo ea komine
- 1 eiee e khōlō (e khaotsoeng ka khase)
- 2 tomate e kholo (khaola ka lik'hilograma tse 1-cm)
- 2 litapole tse kholo (khaola ka lik'hilograma tse 1-cm)
- 1 teaspoon coriander phofo
- 1 teaspoon ka kumin phofo
- 1/4 teaspoon turmeric phofo
- Ho ikhethela: 1/2 teaspoon e khubelu ea phofo
- letsoai ho latsoa
- Ho khabisa: e hloekisitsoeng
- coriander
Kamoo U ka e Etsang
- Ka paneng e tebileng, futhumatsa oli ea phepelo ea meroho / canola / soneblomo mollong o lekaneng ho fihlela ho chesa.
- Hona joale, eketsa lipeo tsa komine 'me u li halefetse ho fihlela li se li sa hlola li nyolla. Ka mor'a moo, eketsa lieiee 'me ue halefise ho fihlela e le bonolo haholoanyane ebile e le e fokolang.
- Ka mor'a moo, kenyelletsa eggplant e entsoeng ka letsoai le likotoana tsa litapole, hlohlelletsa le ho kopanya hantle. E lutse ka metsotso e ka bang peli.
- Hona joale eketsa phofo ea coriander, komine e phofo, phofo ea turmeric, phofo e khubelu ea lero le tomate e khethiloeng. Khothalletsa ho kopanya ntho e 'ngoe le e' ngoe hantle 'me u tsamaee metsotso e' meli ho isa ho e meraro.
- Fafatsa metsi holim'a meroho ebe o hlohlelletsa ntho e 'ngoe le e' ngoe ho kopanya hantle.
- Koahela sejana ebe ua pheha ho fihlela meroho e se e felile. Hlahloba nako le nako mme u hlohlelletse ho thibela ho chesa kapa ho khomarela tlaase ho pan.
- Ha o batla ho pheha, tlosa sekoahelo ho tloha sejana ebe o sisinya. Pheha ho fihlela litapole le li-eggplant li le bonolo ebile li phehiloe hohle. Sena se boleloa hore e be sejana sa ho omisa e le ho pheha metsi leha e le afe a mang a ka 'nang a ba teng ho eona.
- Ha o qetile, tima mocheso 'me u khabise ka makhasi a hloekileng a coriander.
- Sebeletsa ka li-chapati tse chesang le sejana se pholileng haeba u rata. Lijo tse monate, li-tangy pickle li boetse li ja monate le subji ena e monate. U ka ba ua eketsa raita haeba u lakatsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 535 |
| Total Fat | 13 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 8 g |
| Cholesterol | 0 mg |
| Sodium | 126 mg |
| Li-carbohydrate | 103 g |
| Fiber Fiber | 44 g |
| Liprotheine | 16 g |