Ho na le liphetolelo tse peli tse sa tšoaneng tsa Baingan Bharta. E 'ngoe e entsoe ka pheha' me e 'ngoe e na le lisebelisoa tse tala! Sejo sena se na le monate o ikhethang ka lebaka la oli ea mosetareta le lisebelisoa tse tala ho eona - ntho e 'ngoe le e' ngoe ntle le eggplant (e chesitsoeng) e sebelisoa.
Baingan Bharta ke lijo tse phetseng hantle - eggplant e leng motsoako o ka sehloohong, o tlaase ka mafura le sodium 'me e phahame lijong tsa lijo, livithamine C le B6 magnesium, phosphorus le potasiamo. Ho phaella moo, tomate, li-chillies tse tala le onion 'me u tletse phofu e matla ea phepo e nepahetseng ka sejana se le seng!
Seo U tla se Hloka
- 1 eggplant e kholo
- 1 e kholo
- eiee e khetsoe hantle haholo
- 1 e kholo ea langa le le lej e khethiloeng haholo
- 2 likhahla tse tala tse khethiloeng hantle (ho ikhethela)
- Li-clove tse 7 tsa 8 li khethiloe haholo
- 1/4 senoelo sa coriander e khethiloeng
- 2 tbsp oli ea mosetareta
- Letsoai ho latsoa
- 1/2 lime
Kamoo U ka e Etsang
Baingan Ka Bharta e hloka hore eggplant e haliloe. Sena se ka etsoa ka litsela tse sa tšoaneng:
- Ho chesa holim'a sekhahla sa phepelo ea khase ka ho beha peō ea limela ka ho toba holim'a mollo oa mollo le ho boloka lelakabe ka tlaase. Tsoela pele u be u phehe ho fihlela letlalo lohle le lekaneng le lekanang 'me nama ea ka hare e shebahala e le bonolo. Letšoao le letle leo u lokelang ho le shebella ke hore eggplant e bonahala e 'iketsetsa' ka boeona!
- Grill ea hau ea lijo tsa grill kapa ea barbecue ea grill. Hape, tsoela pele ho fetoha nako le nako ho fihlela letlalo lohle le lekaneng le lekanang 'me nama ea ka hare e shebahala e le bonolo haholo.
- 'Roast' ka ontong ea hau ho fihlela letlalo le lekaneng la eggplant le etsoa 'me nama ea ka hare e shebahala e le bonolo haholo.
- Hang ha se-eggplant se halikiloe, lumella ho pholile ka ho feletseng ebe u tlohela letlalo ebe u lahla letlalo.
- Hlanya li-eggplant hoo e ka bang, ka sekotlolo se kopanyang .
- Eketsa oli ea mosetareta, onion, langa le le lej, limela tse tala, konofolo, makhasi a coriander le letsoai ho latsoa. Kopanya hantle.
- Kenya pepere ea lero la kalaka ebe u kopanya hantle.
- Sebeletsa e le sejana se kopaneng hammoho le lijo tse kang raese e phehiloeng e phehiloeng le Lehsuni Daal (lentile e entsoeng ka konofolo e entsoeng ka konofolo) , kapa raese e phehiloeng e phehiloeng le Rajma (khubelu e bofubelu ea liphio) .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 139 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 273 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 8 g |
| Liprotheine | 6 g |