Sejo sena se bonolo 'me se hlile se potlakile ho se etsa. Se sebeletse ka li-chapati (lipalo tsa majoe tsa India) kapa raese e phehiloeng e phehiloeng le sejana sa lentile.
Seo U tla se Hloka
- 500 gms li-prawns tse kholo li peeled le ho tlosoa
- 250 gms litlhōrō tsa okra tsa bana le mehatla e tlositsoeng
- 1 tsp peo ea cumin
- 2 eiee e kholo
- 12-15 clove ea konofolo e khaotsoe haholo
- 2 limela tse tala li arolelitse bolelele ba tsona
- 2, tomate e kholo e khethiloe hantle
- 1/2 tsp turmeric phofo
- 1 tsp tsoekere e sootho
- Mokeli oa 1 lime
- 3 tbsps oli ea phepelo ea meroho / canola / soneblomo
- Letsoai ho latsoa
- 1 tsp garam masala
Kamoo U ka e Etsang
- Hala oli ka pane 'me u kenyetse peo ea komine. Ha ba emisa ho fapana, eketsa liieee le konofolo le fry ho fihlela e le khauta e khanyang.
- Kenya lipalesa tse tala ebe u halefa ka motsotsoana.
- Kenya tomate le turmeric powder ebe u kopanya hantle. Pheha metsotso e 2-3.
- Eketsa okra, kopanya hantle 'me u phehele metsotso e 5.
- Eketsa li-prawn, tsoekere e sootho, lero la kalaka le letsoai ho latsoa le ho kopanya hantle. Pheha metsotso e meng e 2-3. Tlosa mollo, fafatsa garam masala holim'a okra le li-prawn ebe u koahela hang-hang.
- Sebeletsa ka mor'a metsotso e 2 ka li-chapati (Indian flatbread) kapa raese e phehiloeng e phehiloeng le sejana sa lentile.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 151 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 14 mg |
| Sodium | 220 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 5 g |
| Liprotheine | 8 g |