'Mè le' mè oa hae ka pel'a hae, ba phehile Junglee Pulao ka lilemo. Ke mohope oa lihlopha tsa mefuta eohle, kahoo lebitso le se nang leeme (Junglee le bolela sehlaha kapa se sehlōhō ka Sehindi) seo se ileng sa etsahala nako e le 'ngoe ea lijo ha lelapa le ntse le ithabisa le ho leka ho bōpa!
Seo U tla se Hloka
- 250 gms lijo tse setseng (konyana kapa konyana)
- 1 senoelo sa raese sa Basmati
- 1 eiee e khōlō
- 2 tomate e kholo
- 2 tbsps garlic paste
- 1 tbsp ginger penta
- 2 tsp coriander phofo
- 1 tsp phofo ea cumin
- 1/2 tsp turmeric phofo
- 2 limela tse tala li arolelitse bolelele ba tsona
- 1 tbsp garam masala powder
- 1 kopi e kopantseng meroho (linaoa, lierekisi, lihoete, cauliflower, litapole, joalo-joalo)
- Likoto tse 2 1/2 metsi a chesang
- 3 tbsps oli ea phepelo ea meroho / canola / soneblomo
Kamoo U ka e Etsang
- Hlatsoa raese ea Basmati hantle 'me u kene ka sekotlolo sa metsi ka metsotso e 15-20.
- Senya oli ka pane e tebileng, e boima-tlaase ebe o eketsa eiee. Fry ho fihlela khauta.
- Kenya konofolo le li-pastes tsa ginger le fry ho fihlela e le putsoa.
- Kenya tsohle tse nang le phofo, litamati le likhahla tse tala. Fry ho fihlela oli e qala ho arohana le masala.
- Eketsa raese, lijo tse setseng tsa nama, li-veggies le metsi le ho kopanya hantle. Kenya letsoai ho latsoa.
- Tlisa raese ho pheha, ho omisa, ho koahela le ho pheha ho fihlela metsi 'ohle a omella. Haeba raese e sa ntse e sa koaheloe, eketsa halofo ea senoelo sa metsi le ho tsoela pele ho pheha.
- Sebeletsa li-piping tse chesang ka yogurt e ncha le likhaba.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 474 |
| Total Fat | 15 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 64 mg |
| Sodium | 209 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 6 g |
| Liprotheine | 24 g |