Ho fapana ho monate ka raese e phehiloeng, sena se ka etsoa ka litsela tse peli - ka kakaretso ea metsi ka raese kapa ka ho tlosa metsi ho eona. Ea ho qetela e felisa starch eohle mme kahoo e khethoa ka mabaka a totobetseng.
Seo U tla se Hloka
- 1 senoelo sa raese ea basmati (raese e telele ea lijo-thollo tsa India)
- Likopi tse 3 metsi
- ho latsoa letsoai
- 2 tbsps meroho, soneblomo kapa oli ea canola / ghee
- 1 eiee e kholo e khethiloe hantle
- 2 tsp peo ea cumin
- 1/2 senoelo sa metsi
- Coriander makhasi ho hloekisa
Kamoo U ka e Etsang
- Hlatsoa raese ea basmati hantle ka metsi.
- Kenya likotlolo tse 3 tsa metsi le letsoai ho latsoa ho raese ebe u li beha ho pheha.
- Hang ha raese e phehiloe (leka liteko tse 'maloa hangata ho hlahloba-li tla ikutloa li le bonolo ka ntle empa li thata ka hare ka hare), tlosa mollong' me u tšolle metsi ka ho fokotsa raese ka sieve kapa colander. Beha ka thōko.
- Ka pane e 'ngoe, futhumatsa oli / ghee ho fihlela e chesa' me u ekelle eiee.
- Fry ho fihlela e le putsoa 'me u kenye lipeo tsa komine. Peo e tla senya le sizzle ho bontša hore e felile.
- Joale eketsa raese 'me u tsoele pele hantle.
- Kenya 1/2 senoelo sa metsi ho raese le sekoahelo.
- Ema ho fihlela metsi 'ohle a omella.
- Lumella raese hore e emise metsotso e meng tse 2-3 ebe e sebeletsa e khabisitsoe ka makhasi a coriander.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 343 |
| Total Fat | 10 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 13 mg |
| Li-carbohydrate | 57 g |
| Fiber Fiber | 2 g |
| Liprotheine | 5 g |