Chana masala ka spinach ke mefuta e fapaneng ea limela tsa sejo se tloaelehileng se tloaelehileng sa Maindia . Haeba u se na linoko tsohle, ho lokile ho tlohela e mong oa bona ntle le mathata a mangata, empa u se ke ua tlohela ho feta tse peli kapa u tla ba le sejana se fapaneng (le bland!) Matsohong a hao. Bakeng sa mastertier chana masala, lahlela ho tofu e itseng ka likhoho le ho sebeletsa raese.
Li-recipe tse tloaelehileng tsa meroho tsa India tse kang tsena li etsa hore ho be bonolo haholo ho ba le lijo tsa Indian tse phehiloeng malapeng ka boiteko bo fokolang haholo. Mofuta o mong oa moetlo oa chana masala o ne o tla letsetsa lisebelisoa tse fokolang feela tse ka sebelisoang Inthaneteng kapa lijong tsa India, tse kang amchur (omileng ea mango powder), 'me ka linako tse ling peō ea limarate. Kakaretso ena ea limela le vegan e nolofalitsoe bakeng sa baapehi ba bophirimela, ba nang le linoko tse tloaelehileng le lisebelisoa tseo u ka li fumanang mabenkeleng a mangata haholo a li-grocery.
Sejo se kang sena se hlile se lokela ho sebelisoa ka raese e tšoeu e tšoeu, raese e tloaelehileng ea basmati raese kapa mohlomong raese ea raese kapa, haeba u batla li-protein tse eketsehileng, quinoa . Chana Masala o phethahetse ka ho fetisa le ho ea ofising ea lijo tsa motšehare hamorao, kahoo, etsa batch habeli haeba u ka rata!
Seo U tla se Hloka
- 1/2 eiee, e tlotsitsoeng
- 3 cloves konofolo, e tšolotsoeng
- 1 na li-chickpeas ka metsi (hape li bitsoa linaoa tsa garbanzo) kapa likhapi tse 1 1/2 pele li phehoa + 1/2 senoelo sa metsi
- 3 tablespoons oli ea mohloaare
- Juice ho tloha lemon le le leng (hoo e ka bang 2 tablespoons)
- 1/2 teaspoon lero la curry
- 1/2 teaspoon coriander phofo
- 1/2 teaspoon komine
- 1/2 teaspoon
- garam masala
- 1 sehlopha se seholo sa spinach kapa matsoho a mabeli, a hlatsoitsoe
Kamoo U ka e Etsang
- Ka pane e khōlō ea slate kapa ea ho chesa, eiee ea sautee le konofolo oli ea mohloaare ho fihlela e le bonolo, hoo e ka bang metsotso e 3-5.
- Kenya li-chickpea ho tloha ka hohle, ho akarelletsa metsi kaofela.
- Eketsa lero la lemone le linoko, koahela, 'me u bosose ka metsotso e 10-15, e hlohlelletsa ka linako tse ling, u eketsa metsi a mangata ha ho hlokahala ho fihlela li-chickpe li pheha ebile li le bonolo.
- Fokotsa mocheso, eketsa sipinake le koahela. Lumella sipinake ho batla metsotso e 2-4.
- Sebeletsa hang-hang mme u thabise chana masala!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 414 |
| Total Fat | 18 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 11 g |
| Cholesterol | 0 mg |
| Sodium | 291 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 11 g |
| Liprotheine | 16 g |