Lijo tsena tse monate li rata li-Chapati tse chesang (Indian flatbread) le Lehsuni Daal (konofolo e nang le lentile).
Seo U tla se Hloka
- 500 gms litlhōrō tsa okra le mehatla e tlosoa ebe li khaola likotoana tse 1
- 3 tbsps oli ea phepelo ea meroho / canola / soneblomo
- 1 tsp peo ea cumin
- 1/2 li-anie peo
- 2 eiee e kholo e khaola likotoana
- 2, tomate e kholo e khaola likotoana
- 2 tsps coriander
- 1 tsp phofo ea cumin
- 1/4 tsp
- turmeric phofo
- 1/2 tsp phofo e khubelu ea chilli
- 3 tbsps yogurt
- Dash letsoai (kapa ho latsoa)
- Hloekisa: coriander, e khaotsoe
Kamoo U ka e Etsang
- Hlalosa oli ka pitsa e tebileng 'me u kenyetse peo ea omine le ea onion. Ha ba emisa ho senya, eketsa liiee tse nang le lilae.
- Fry ho fihlela lieiee e le khauta. Eketsa tsohle tsa linoko mme u tsoele pele hantle. Fry bakeng sa metsotso e 2-3. Joale eketsa okra 'me u kopanye. Pheha metsotso e 3-4.
- Kenya tomate, yogurt le letsoai ho latsoa le ho kopanya hantle.
- Cook ho fihlela okra e le bonolo.
- Hlatsoa ka coriander e khethiloeng 'me u sebelise ka Chapathat (sephara sa majoe sa Indian) le Lehsuni Daal (konofolo e ratoang lentile) .
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 74 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 2 mg |
| Sodium | 53 mg |
| Li-carbohydrate | 14 g |
| Fiber Fiber | 3 g |
| Liprotheine | 3 g |
(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)