Turai Ki Sabzi ke risepe ea North Indian ea okra e entsoeng ka Sechaena.
Ka boeona, turai kapa okra ea Sechaena ke ho latsoa ho se nke lehlakore ho sa tsotellehe hore na batho ba bangata ba na le bothata bo bokae. E entsoe hantle, leha ho le joalo, e ka phahamisetsoa ntho e khethehileng 'me ea e-ba lijo tse khotsofatsang le tse monate kapa lijo tse ka sehloohong.
Seo U tla se Hloka
- 1 lik'hilograma (1/2 kg) turai (Okraine ea Sechaena) e qalile joalokaha e hlalositsoe ka tlase
- 3 tablespoons ho se nke lehlakore oli e kang meroho, canola kapa soneblomo
- 1 teaspoon
- peo ea komine
- 1 teaspoon
- Saunf (peo ea fennel)
- 2 likhase tse khubelu tse omileng, tse robehileng likotoana tse nyenyane (khetho empa e fa sejana sekhahla se setle)
- 2 eiee e kholo, e lesotsoe hantle
- 1 teaspoon konofolo konofolo kapa konofolo e khaotsoeng hantle
- 2, tomate e kholo e khethiloe hantle
- 1 teaspoon coriander
- 1/2 teaspoon komine
- 1/2 teaspoon
- turmeric
- 1/2 teaspoon e khubelu phofo ea phofo (khetho)
- Letsoai ho latsoa
Kamoo U ka e Etsang
Lokisetsa Turai / Okra
- Kaha meroho eohle e na le litoropo tse thata holim'a eona, e tla hloka litokisetso tse khethehileng. Kamora ho hlatsoa le ho tlosa turai ka mong. Khaola litlhōrō le lihlopha tsa turai e 'ngoe le e' ngoe, ebe u sebelisa peeler ea meroho, u hlasele litoropo tse thata.
- Letlalo pakeng tsa lithōle le ka sala kahare hobane le bonolo haholo. Khaola turai hore e be selikalikoe, likotoana tse nang le li-disc, hoo e ka bang likhato tse tharo tsa bolelele.
Pheha Turai / Okra
- Beha mook kapa kadhai mocheso o mofuthu. Ha mokha o chesa, eketsa oli ea pheha ho eona le mocheso.
- Ho oli e chesang , eketsa peo ea komine le peo ea fennel. Ba lumelle hore ba qhobane. Ha ho fokotseha ha metsi, tlosa likotoana tse bofubelu tse omeletseng 'me u phalle metsotsoana e 30. Likokoanyana li tla fetola 'mala o lefifi.
- Joale eketsa liiee tse nang le likotoana ebe u li senya ho fihlela li le bonolo. Li-eiee li fa sejana mofuta o monate e le hore u se ke ua soabisa lieiee ha ba ntse ba tla lahleheloa ke monate ona. Susumetsa hangata ha u ntse u romela eiee, ho ba thibela ho chesa.
- Kenya phaepe ea konofolo kapa konofolo e qhibilihantsoeng 'me u phalle metsotso e le 1.
- Hona joale eketsa litamati 'me u kene ho fihlela li qala ho fetoha hamonate le pulpy.
- Eketsa coriander, komine, turmeric le khubelu ea phofo e phofo, nako ea ho latsoa ka letsoai le ho tsosa hantle. Sauté motsoako (o tsejoang e le masala ) ho fihlela oli e qala ho arohana le eona. Sena se bontša hore masala e pheha.
- Joale eketsa turai eo u e lokiselitseng pejana. Fafatsa ka metsi mme u hlohlelletse hantle ho etsa bonnete ba hore likotoana li koahetse masala.
- Pheha ho fihlela turai e bonolo empa e se pulpy ( al dente ). Susumetsa hangata ha u ntse u pheha ho thibela ho chesa. Haeba o fumana nakong ea ts'ebetso eo sejana se omeletseng, ikutloe u lokolohile ho fafatsa metsi a mang ho thusa ho pheha. Phello e lokela ho ba sejana se omileng.
- Sebeletsa turai ki subzi le li- catatis le thabo eo ue ratang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 83 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 193 mg |
| Li-carbohydrate | 18 g |
| Fiber Fiber | 6 g |
| Liprotheine | 4 g |