Li-curries tse molemo ka ho fetisisa li etsoa ka metsoako e meholo (ho akarelletsa le linoko) le ho pheha ka potlako ke ka lebaka leo kholiflower ena le Chickpea curry e leng joalo, e ntle le e bonolo le e bonolo ho e etsa. Motlatsi oa motlakase.
Ketsahalong ena, phahamisa k'holiflower e itekanetseng ea Brithani ho ea sebakeng se secha le sekhahla sa Cauliflower sa limela le Chickpea Curry. Ha se feela sekhahla sa curry se potlakileng le se bonolo, empa se theko e tlaase ebile se na le phepo. Sena se etsa hore phepo e phethehe bakeng sa lijo tsa mantsiboea, lijo tsa motšehare kapa lehlakore le lehlakoreng bakeng sa nama - kahoo e lumellana le limela le li-carnivores ka tsela e tšoanang.
Sephiri sa katleho le sejana sena ke ho se hlokomolohe, haholo-holo ho cauliflower.
Seo U tla se Hloka
- 1 tbsp oli ea limela
- 1 eiee e khōlō (e khaotsoe hantle)
- 2 li-chillies tse tala (likhahla tse ntle)
- 1 "/ ginger e 2 cm (e hahiloeng ka khase)
- 3 cloves garlic (minced)
- ½ tsp phofo e pholileng
- 1 tsp turmeric
- 2 tsp garam masala
- 1 tbsp bonolo e tsoekere e tsoekere
- 1 x tamati e entsoeng ka 14x / 14g / 400g
- 1 1 x 4oz / 400g tsa chickpeas, tse tšolotsoeng
- 1x 4oz / 400g ka lebese la kokonate
- 1 hlooho ea li-cauliflower
- 2 matsoho a maholo ka letsoho la sipinake
- Dash letsoai
- Pepere
Kamoo U ka e Etsang
- Hlalosa oli ka lero le leholo le halikiloeng, eketsa eiee e khethiloeng ebe o pheha ka mocheso ho fihlela liiee li le bonolo.
- Kenya peo e tala, ginger le konofolo mme u tsoele pele ho pheha metsotso e 1, u hlokomele hore u se ke ua chesa. Ebe o eketsa phofo ea chilli, turmeric, garam masala le tsoekere le pheha bakeng sa motsotso o mong o tsoelang pele.Ka mangata, li-chickpe le lebese la kokonate , tsosa hantle.
- Tlosa makhasi a ka ntle a cauliflower, khaola thiba e teteaneng ka tlase, ebe o roba cauliflower ho florets hoo e ka bang boholo bo lekang - leka ho se etse hore e be nyane kapa e tla arohana, e kholo haholo 'me e ke ke ea pheha.
- Kenya koliflower florets ho ea spicy sauce ka pan. Ema ka metsotso e 10 ho fihlela koliflower e phehoa, empa e se bonolo. Eketsa sesebelisoa se senyenyane kapa metsi haeba mongobo o fihla o le motenya haholo.
- Hlahloba ho noa, 'me u kenye letsoai le / kapa pepere ha ho hlokahala, ebe u phunyeletsa sipinake ho fihlela e qala ho e batla.
- Sebeletsa ka raese e phehiloeng, le / kapa bohobe ba Naan kapa li-chapattis.
LITLHAHISO TSA HO ETSA TLAHOLOHO LE CHICKPEA CURRY
E ntle ho molemo. Kamehla sebelisa lisebelisoa tse monate ka ho fetisisa kaha ena ke potlako ea ho pheha ka potlako e le hore li-cauliflower tse butsoitseng li se ke tsa sebetsa.
Hangata ho hloekisa ho ea ho linoko hape; ke tloaelo ea ba bangata hore ba boloke linkho ka lebokoseng ka lilemo tse qetellong 'me ba lebeletse hore li be molemo; ha ba joalo. Ba tlose kamehla.
E itšetlehile ka recipe e tsoang ho Love Your Greens
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 370 |
| Total Fat | 13 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 310 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 13 g |
| Liprotheine | 15 g |