Bamia ke phoka e monate joalo ho sa tsotellehe palo ea lisebelisoa. Ke rata ho sebeletsa sena ka letsatsi le batang le bethe ea raese le salate. U ka etsa setsi sena sa limela ka ho tlohela nama ea khomo ntle le tatso e sekiselitsoeng.
Ke rata ho etsa bamia, empa nako ea ho lokisa okra e ncha e ka fela. Hape, ha e fumanehe habonolo 'marakeng. Ho sebelisa okra e nang le serame ka bamia ho hlile ho fokotsa nako, empa ha e sekisetse tatso.
Okra ke eng?
Okra - eo hape e tsejoang e le okro - e 'nile ea bitsoa "menoana" ea basali. " E hōla ho tloha ho semela sa lipalesa lelapeng la mallow. E nkoa e le ea bohlokoa bakeng sa li-pods tsa peo ea mefuta e tala.
E mong oa naha ea North-East Africa, Okra e 'nile ea bitsoa meroho e nang le phepo e ngata Afrika. Semela hangata e lengoa libakeng tse chesang le tse futhumetseng ho pota lefatše. Bamia e hōla ka ho fetisisa mobu o omileng le o ruileng.
Melemo ea Bophelo ea Okra
E na le lik'hilojule tse tlaase. Li na le lik'hilojule tse 30 feela ka 100 dikgerama.
Okra e na le li-fiber tse ngata, liminerale le livithamine.
Hangata ho buelloa ke litsebi tsa phepo ea lijo ho thusa ho laola k'holeseterole.
Li-pods li fana ka tekanyo e nepahetseng ea vithamine A le li-anti-oxidants tsa flavonoid.
Li-pods tse ncha ke mohloli o motle oa mekhoa e metle.
- Ba ruile li-vithamine tse rarahaneng, tse kang niacin, vithamine B-6, li-acid le thiamine.
- Okra e na le vithamine e ngata, e ntle bakeng sa lik'hemik'hale tsa mali le ho matlafatsa masapo.
Seo U tla se Hloka
- 1 lb nama ea nama (konyana kapa nama ea khomo)
- Khase e 1 ea kra e nkiloeng
- Litapole tse 16 tse entsoeng ka makotiki
- 4 oz. tomate e entsoeng ka makotikoting
- 1 e onion e bohareng, e khethiloeng
- 2 cloves konofolo, e sithabetseng
- 1/2 teaspoon komine
- 1 teaspoon coriander
- 1/8 teaspoon allspice
- Likopi tse 8 metsi
- letsoai le pepere ho latsoa
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
Ka har'a sekoahelo se seholo sa nama, nama e sootho e nang le oli ea mohloaare. Eketsa lieiee le konofolo.
Kenya tomate e sithabetseng, e tsosang hantle ka nama, konofolo le onion. Kenya kokini, coriander, letsoai le pepere, le allspice. Kenya metsi le tomate puree. Hlohlelletsa mme u kopane hantle.
Kenya okra 'me u tlise pheha.
Fokotsa mocheso ho tlase le ho omisa lihora tse peli, kapa ho fihlela nama e le bonolo ebile e etsoa.
Motsoako o lokela ho chesa ha o pheha. Haeba e sa khone, eketsa 1/2 senoelo sa phofo e fanoeng ka morero.
Sebeletsa Bamia ka raese e tšoeu le salate.
Lihlooho Tse Amanang:
- Tatso e Nkhang hamonate: Bochabela ba Green Bean le Khomo ea Khomo
- Okra le Tomate Recipe
- Nkhomo le Sipinishe ka Sauce ea Tomate
- Southern-Style Okra
- Tas Kebab - Leqhoa la Konyana
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 505 |
| Total Fat | 29 g |
| Fat Satated | 10 g |
| Fat Unsaturated | 14 g |
| Cholesterol | 106 mg |
| Sodium | 200 mg |
| Li-carbohydrate | 29 g |
| Fiber Fiber | 7 g |
| Liprotheine | 34 g |