Gobhi methi, e tsejoang hape e le methi ea gobi , ke sejo sa setso sa Indian. Li-floret tsa cauliflower lia tšeloa ka moriana o monate le konofolo ea karoti ea yogurt ebe e halikiloe ka eiee le tamati. Sehlopha sena sa sejana sa meroho le raese e phehiloeng e phehiloeng kapa li-chapati tse chesang (India).
Seo U tla se Hloka
- 1/2 kg ho cauliflower florets
- Limela tse 250 tsa fenugreek (mahlaka a tlosoa)
- 2 tsp pepa ea garlic
- 1 tsp ginger penta
- 2 tsp coriander phofo
- 1 tsp phofo ea cumin
- 1/2 tsp
- turmeric phofo
- 1/2 tsp
- phofo e khubelu
- 1 kopi ea yogurt
- 2 tbsps
- oli ea pheho (
- meroho / canola / oli ea soneblomo)
- 1 eiee e khōlō (e entsoeng hantle)
- 3 tomate e kholo (e ts'oetsoeng hantle)
- Dash letsoai (kapa ho latsoa)
- 2 tablespoons lero la lime (lero la 1 kalaka)
- 1/4 senoelo sa coriander makhasi (a khaotsoe, a khabise)
Kamoo U ka e Etsang
- Kopanya yogurt, ginger le pastes ea garlic le tsohle tse monate hantle.
- Eketsa flores ea cauliflower ho motsoako ona 'me u tsamaee ka nako hora.
- Pheha oli e phehang ka pane, eketsa eiee le Fry ho fihlela e le bonolo.
- Kenya tomate le monate ho fihlela o bonolo.
- Eketsa koliflower le yogurt marinade le kopanya hantle.
- Kenya makhasi a fenugreek mme u kopanye hantle. Kenya letsoai ho latsoa.
- Cook ho fihlela cauliflower e etsoa (empa e se bonolo haholo), e susumetsang ka linako tse ling.
- Tlosa mollo, o khabise ka lero la kalaka le makhasi a coriander a khethiloeng 'me o sebelise ka raese e phehiloeng e phehiloeng kapa li-chapati (Indian Indian flatbread).
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 241 |
| Total Fat | 6 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 16 mg |
| Sodium | 252 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 11 g |
| Liprotheine | 14 g |