Dhal puri ke mokhoa oa majoe o mong oa bochabela oa Indian o khabisitsoeng ka li-peas tse monate tse nang le nako e ntle. Bohobe bona bo ratoa ho Suriname le Guyana, 'me pepere ea chilepe ea sebakeng sena e etsa hore e be le tatso ea Caribbean. Hangata bohobe bona bo sebelisoa ka lijana tsa curry, tse kang li-curry tse nang le litapole, lijo tse ling tsa Maindia tse tloaelehileng Caribbean.
Dhal puri o etsa sepheo se setle ho li-soups le li-stew hape, tse kang sopho ea kokonate empaternut squash kapa sekhahla sa dhal lentil .
Seo U tla se Hloka
- 1 senoelo se omisitsoeng mosehla o arola lierekisi
- Likotlolo tse 2 tsa khoho
- 1 teaspoon fatše turmeric
- 2 garlic cloves
- 1 pepere e nyenyane e chesang (kapa li-teaspoon tse peli tse phofo)
- 1 teaspoon komine
- Likotlolo tse peli tsa 1/2 ho hlahisa phofo
- 3 tablespoons oli ea limela
- 1 kopi ea metsi a futhumetseng
- 2 tablespoons oli e ngata ea meroho bakeng sa ho hlatsoa
- Fokolisa fatše letsoai ho latsoa
Kamoo U ka e Etsang
- Hlohlelletsa likhaba tse tharo tsa oli ea meroho ka phofo.
- Butle-butle tsosoa metsing a futhumetseng. Ho hlaba hlama ho fihlela ho boreleli, ho eketsa phofo e nyenyane haeba hlama e le metsi haholo, kapa metsi a nyane haeba e omme haholo.
- Koahela hlama ka phuthela ea sarane ebe u beha ka thōko.
- Beha lentile ka pitsa le khoho ea khoho ebe u tlisa sefahleho. Pheha metsotso e 20 ho isa ho e 25 ho fihlela u le bonolo. Lentile e lokela ho tiea, eseng mushy.
- Senya lentile. Ha u sebelisa lijo kapa motsoako oa li-blender, etsa lentile ka konofolo, pepere e chesang (kapa lero la phofo), le linoko, ho fihlela motsoako o tšoana le li-crumbs tse ntle.
- Arola hlama ka likotoana tse robeli 'me u phunyeletse sepate ka seng. Koahela ka sekoahelo sa sarane ebe u lumella phomolo metsotso e mehlano.
- Tlanya e le 'ngoe ea hlama ka disk,' me u behe letsohong la letsoho la hao. Beha tablespoons 2-3 ea motsoako oa lentile bohareng ba selikalikoe sa hlama, 'me u phuthele hlama ho potoloha lensisi, u kopanya metse ka thōko ho tiisa. Pheta ka libolo tsa hlama.
- Beha bolo e le 'ngoe ea hlama-lehlakoreng holim'a metsi. Phunya hlama ho selikalikoe se tšesaane, e ka bang bolelele ba lisenthimithara tse supileng. Pheta ka libolo tse robeli tsa hlama. Lihlopha tsa likoahelo tsa hlama e nang le thaole ea lijo e le hore li se ke tsa omella.
- Ho futhumatsa ka bohale bo boima ba mocheso o mocheso (li-skirts tsa tšepe tse entsoeng ka tšepe, likoti tsa mapolanka, kapa likoti tse koahetsoeng ka matsoho kaofela li sebetsa hantle).
- Brush skillet habobebe ka oli. Ha skillet e chesa (lerotholi la metsi le lokela ho siza ka bonolo) nka e 'ngoe ea lihlopha tsa hlama' me le e behe skillet.
- Pheha bohobe ka nako e ka bang metsotso e 2, rosa ka holimo ka oli mme ue fule ho pheha lehlakoreng le leng. Tsoela pele ho hlajoa ka oli le flip bohobe ho fihlela e le sootho ka mahlakore ka bobeli.
- Tlosa bohobe ka poleiti 'me u fafatsoe habobebe ka letsoai le qhibilihileng. Koahela ka likopi ho boloka bohobe bo le bonolo 'me bo futhumale ha ba bang ba ntse ba pheha. Bohobe bo ka futhumala ka bonolo, bo phuthetsoe ka foil, e le setofo se tlaase (200 degrees).
E etsa likotoana tse robeli tsa ho robala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 184 |
| Total Fat | 11 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 361 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 3 g |
| Liprotheine | 5 g |