Mefuta e ka sehloohong ea khōhō e sa tšoarang, e leng sejo se pholileng se tloaelehileng karolong e ka leboea ea Indian , e kenyelletsa mongobo o bobebe o monate ka turmeric, sinamone, garam masala, le spinach e ncha e nang le khōhō e phofshoana e bonolo. Ke e 'ngoe ea lijana tse phetseng hantle lenaneong la lireschorente tse ngata tsa Maindia.
E kopane le li-chapati tse chesang (Indian footbread) kapa li-parathes (sebaka se patehileng sa Indian se nang le mapheo a sephara) ho qeta, 'me u na le sejo se monate sa Indian seo batho ba lilemo tsohle ba tla se rata.
Hape ke sejana se lokiselitsoeng habonolo nako e telele ka ho etsa recipe sa curate pele ho nako ebe se pheha recipe e feletseng le likhoho le lisebelisoa tse ling tse nyenyane.
Seo U tla se Hloka
- 2.2 lik'hilograma (lik'hilograma tse) tse se nang letho (maoto kapa matsoele a khethollang)
- Likarolo tse 3 tse khōlō tsa spinach
- 3 tablespoons oli ea limela
- Li-peppercorns tse 5
- 4 cloves
- Li-pods tse 4
- cardamom
- 2 eiee e kholo e khethiloe haholo
- 2 tablespoons garlic paste
- Kopi e 1 ea kontsi ea ginger
- 1/2 teaspoon fatše turuki
- 1/2 fatamone fatše
- 1 teaspoon coriander phofo
- 1 teaspoon
- oli ea komine
- 1 isipuni
- garam masala powder
- Tomate e mahareng e khethiloe hantle
- Letsoai ho latsoa
- Letlapa la botoro
Kamoo U ka e Etsang
- Hlatsoa sipinashi hantle 'me u robe. Kenya ka pitsa ka halofo ea senoelo sa metsi le letsoai ho latsoa mme o pheha ho fihlela o phehiloe.
- Senya sipinake ho kenya letsoho mochineng oa lijo. Lula ka thōko.
- Pheha oli ka pane e nang le malakabe a maqhubu 'me u tšela likhoho ho fihlela li soeufala. Tlosa 'me u lule u le mong.
- Hape u chese oli e le 'ngoe, ebe u eketsa linoko tsohle.
- Ha linōko li fetoha hanyenyane, eketsa e-onion, ginger le li-paste tsa garlic le fry ho fihlela lieiee e le khauta e lebala ka 'mala.
- Eketsa tse ling tsohle tse monate - coriander, komine le garam masala - 'me u omele ka metsotso e 5.
- Kenya tomate le fry ho fihlela oli e qala ho arohana le masala.
- Kenya likhoho tsena masala, kopanya hantle ebe u eketsa halofo ea senoelo sa metsi. Cook ho fihlela khoho e se e felile.
- Kenya spinach hona joale 'me u kopanye hantle. Pheha ho fihlela metsi a mangata a omella. Tlosa mollong 'me u khabise ka dollop ea botoro e ncha.
- Sebeletsa ka li-chapati tse chesang ( Indian footbread ) kapa parathas (sebaka se patehileng sa Indian se nang le mapheo ).
Litlhahiso tsa ho pheha le Mekhoa ea Motsoako
Ntho ea bohlokoa ea ho boloka tatso e ncha le e khanyang e fumanoang ho pouag saagwala ke ka ho sebelisa sesepa sa spinach se sa tsoa hlahisa lesea. Le hoja ba bang ba ka sebelisa sipinake sa makotikiti kapa serame ho etsa sejana sena, ha se kopane le ginger le konofolo e le sipinake e ncha. Tsela e 'ngoe ea ho tsitsa litlolo ke ka ho penya hamonate ka lekhetlo le leng qetellong.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 518 |
| Total Fat | 33 g |
| Fat Satated | 9 g |
| Fat Unsaturated | 13 g |
| Cholesterol | 146 mg |
| Sodium | 221 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 3 g |
| Liprotheine | 46 g |