Ka Sehindi, khatta e bolela bolila 'me meetha e bolela monate. Monate o monate, o bolileng le o chesang o kopane hantle ka sejaneng sena sa monate sa meroho.
Semela-setulo se na le li-phytonutrients tse ngata (limatlafatsi tsa tlhaho tse thusang ho loantša li-radicals tse bakang maloetse) le fiber ea lijo. Ke lula ke soasoa ka hore na ha ke e-s'o kopane le li-eggplant tseo ke sa li rateng! Sejo sena ha se joalo. Khatta meetha baingan e entsoe ka li-eggplant tse nyenyane 'me e tsoa ho Amerika Leboea. Ke sejo se seholo se ka jeoang ka boeona kapa ka li-chapati tse chesang (Indian footbread) kapa Rice e ncha e entsoeng ka basmati. U ka boela ua e sebelisa e le sejana sa mahlakoreng a lekaneng e le karolo ea lijo tse khōloanyane.
Seo U tla se Hloka
- Li-eggplant tse leshome
- 6 makhasi a curry
- 2 likhase tse bofubelu tse omisitsoeng (kapa likokoanyana tse tala, li arola bolelele)
- 1 tsp. peo ea komine
- 1 tsp. semela sa mosetareta
- 1 tsp. gated grated
- 1 tsp. konofolo (e ntle haholo)
- 1 tbsp. coriander phofo
- 1/2 tsp. turmeric phofo
- 1/2 tsp. phofo e khubelu
- 1 tsp. asene
- 2 tomate e kholo (e ts'oetsoeng hantle)
- 3 tsp. tomato ketchup
- Letsoai ho latsoa
- 2 tbsp. oli ea limela (kapa canola kapa oli ea phepelo ea soneblomo)
- Hloekisa: makhasi a coriander a khethiloeng
Kamoo U ka e Etsang
- Fokotsa limela tsa li-eggplant haholo hanyenyane 'me u arole li-eggplant ka kamoreng e le hore u se ke ua ea holimo. Tlohela hanyane ha sena se tšoara ntloana hammoho.
- Etsa oli e phehang ka pane ebe u eketsa makhasi a curard, peō ea mosetareta le limela tsa komine . Ha ba khaotsa ho hlakola, eketsa ginger e nang le grate le khauta e nang le khauta e fokolang 'me e tlohele metsotso e le' ngoe.
- Joale eketsa li-chilies tse omisitsoeng ebe u ea ka metsotso e 'ngoe kapa tse peli.
- Eketsa coriander, turmeric le khubelu chili phofshoana, asene, tamati, langa le le lej ketchup le hlohlelletsa ho kopanya tsohle hammoho hantle. Khutsa ka motsotsoana.
- Hona joale eketsa li-eggplant tse khabisitsoeng le ho aroloa, fafatsa letsoai ho latsoa le ho pheha ho fihlela li-eggplant li le bonolo.
- Ha o qetile, tima mocheso 'me u khabise sejana ka makhasi a coriander a khethiloeng.
- Sebeletsa ka likhahla tse entsoeng ka morao-rao, li-chapati tse chesang (tsa India) kapa li- parathes (sebaka se otlolohileng sa Maindia).
Litlhahiso:
- Ha u reka li-eggplant, khetha tse tiileng le tse phatsimang ka ponahalo. U se ke ua reka tse senyehileng kapa tse nang le likhechana tse sootho.
- U se ke ua boloka li-eggplant ka mokotleng oa polasetiki ka fensetere ea hau hobane sena se etsa hore se senyehe ka potlako. Boloka li bulehileng setulong sa meroho.
- Feela khaola ea pele pele u se u le haufi le ho e sebelisa. Haeba u e khaola esale esale pele e tla qala ho fetoha e sootho ka lebaka la khase.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 386 |
| Total Fat | 3 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Li-carbohydrate | 90 g |
| Fiber Fiber | 44 g |
| Liprotheine | 15 g |