Moriana o bohloko o tlameha ho ba meroho eo ke e ratang haholo. Hlahloba sena, kea lumela hore ke e 'ngoe ea lijo tse "ntle ho uena"! India, karela (mohoete o bohloko / melon) o atisa ho laeloa ho ba nang le lefu la tsoekere joalokaha ho lumeloa hore o na le thepa e fokolang tsoekere ea mali. E boetse e nahanoa e le e hloekileng ea mali e hloekisang 'me e boetse e atisa ho sebelisoa ho sebetsana le mathata a kang mafura.
Ketsahalong ena, karela ( mohoete o bohloko / melon) o tletse ka ho tlatsa tangy! Karolo e ntle ka ho fetisisa? Khalefo ea karela e tlosoa haholo ka 'phekolo e khethehileng'!
Seo U tla se Hloka
- 4 medias karelas (
- melon melon )
- 1/2 senoelo sa oli ea limela
- 1 tablespoons dipeo fennel
- 3 eiee e khōlō (e khethiloe haholo)
- Kopi e 1 ea konofolo konofolo
- 3, tomate e khōlō (e khaotsoe haholo)
- 1 tablespoon langa le le lej sauce
- 1/2 teaspoon
- turmeric phofo
- Ho ikhethela: 1/2 teaspoon e khubelu phofo ea pholi
- 1 teaspoon coriander phofo
- 1 teaspoon ka kumin phofo
- letsoai ho latsoa
Kamoo U ka e Etsang
- Hlatsoa lik'halla. Khaola top le mohatla. Ba arole ka ho lekaneng ho tlohela 1/2 "ho tloha holimo le tlase ho finyella e le hore likarolo tse peli li se ke tsa arohana. Ka hloko, sebelisa khaba ho fokotsa pith. Lahla pith.
- Beha likotlolo tse 4 tsa metsi ka sejaneng se tebileng 'me u kenye kopi e 1 ea letsoai ho eona. Kopanya ho qhala letsoai. Beha lik'halla metsi a letsoai lena mme u behe ho pheha. Ha metsi a pheha, omella le ho pheha ho fihlela letlalo la karela le qala ho ba bonolo. Tlosa metsing, u tsoe hantle 'me u lule u le ka thōko holim'a poleiti ho pholile.
- Ka pane e arohileng, futhumatsa oli ea pheho ea 2-3 tbsps. Eketsa peo ea saunf / fennel ho oli le ka monokotšoai ho fihlela limela li khaotsa. Joale eketsa lieiee le fry ho fihlela e le bonolo. Eketsa konofolo mme u potlaka ka metsotso e 2. Hona joale eketsa langa le le lej le pheha ho fihlela pulpy.
- Kenya tomoso ea moriana, turmeric, chilli e khubelu, coriander, le li-powuminine ka kumin le letsoai ho latsoa. Kopanya hantle. Fry bakeng sa metsotso e 8-10, e tsosang hangata ho thibela ho chesa. Tlosa mollo 'me u lumelle motsoako hore o pholile ka ho feletseng.
- Tlatsa motsoako ona nakong ea karela e phehiloeng pele. Tlama ka khoele (ho thibela ho tlatsa ho tsoa ho tsoa) le ho boloka ka thōko.
- Senya 3-4 tbsp ea oli ka pane ka lelakabe le mahareng. Kenya lik'halla ho oli le fry ho fihlela crispy. Joale etela 'me u potlaka ka tsela e tšoanang ka lehlakoreng le leng. Eketsa oli e ngata ea ho pheha ha ho hlokahala. Tlosa ka khaba e slotted mme u lule u le lithaole tsa pampiri.
Sebeletsa ka raese le Daal ea khetho ea hau.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 392 |
| Total Fat | 28 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 20 g |
| Cholesterol | 0 mg |
| Sodium | 139 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 4 g |
| Liprotheine | 3 g |