Kokonate ke motsoako o tummeng oa ho pheha ha Coinut le South Indian coconut chutney e le karolo e ngata haholo. Chutney ena e bonolo hase feela motsoalle ea phethahetseng oa idlis (Lijo tsa raese tsa South Indian tse nang le steamed), li- dosas (South Indian raese le li-pancakes), le uttapams (li-pancake tsa boroa tsa raese). lijo. E boetse e etsa hore sandwich e tšabehang e hasane!
Kakaretso ena ke 'Mangoane' me ke ile ka khona ho mo qobella hore ae arolelane. Ke e jele ho tloha ha ke ne ke sa le ngoananyana e le hore ke khone ho fumana tatso ea eona e hlollang. Kokotney ea kokonta e etsoa hantle mme e jeoa e le e hloekileng empa hape e ka e lokisetsa pele ho nako mme e e qeta ... e qhibiliha le ho e halefa ha u se u loketse ho ja. Litebello tsa eona tse bonolo li etsa hore li oele lilemong tsohle. Hang ha u fumana leeto la ho etsa phetolelo ena, ikutloe u lokolohile ho leka le ho eketsa lintho ho chutney ho etsa hore risepe e be ea hau.
Seo U tla se Hloka
- 1/2
- kokonate e ncha , grated
- 2 tbsp oli ea phepelo ea meroho / canola / soneblomo kapa
- ghee (kapa motsoako oa bobeli)
- 1 tsp peo ea mosetareta
- 1 tbsp
- khaola holimo (yellow lentil). U ka boela ua sebelisa li-chickpeas tse halikiloeng (letlalo le tlosoa) ho nkela sebaka.
- 2 likhahla tse khubelu tse omeletseng
- 5 ho ea ho 6
- makhasi a curry
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Fokotsa kokonate e entsoeng ka motsoako o entsoeng ka monate o motlakase. Lula ka thōko bakeng sa hamorao.
- Ho chesa chutney, ka pane e nyane, futhumatsa oli ea ho pheha ea meroho / canola / soneblomo / kapa motsoako oa bobeli. Ha chesang e eketsa peō ea mosetareta, makhasi a curry, likhase tse khubelu tse ommeng le li-chickpea tse halikiloeng. Ho lata, ho susumetsa khafetsa ho thibela ho chesa, ho fihlela metsoako eohle e lefifi le e nkhang hamonate.
- Tlosa mocheso 'me u kenye letsoho la kokonate le entsoeng pele. Kenya letsoai ho latsoa le ho sebeletsa.
Litlhahiso
- Litamati ke phaello e kholo ea chutney ena mme e fana ka tatso e nyenyane feela. Ho eketsa langa le le lej, sila lero le le leholo ho langa le kokonate.
- Ginger e eketsa tatso e monate hape. Feela joaloka langa le le lej, haeba o phaella ka menoana, e sila ka letsoho le kokonate.
- Eketsa kapa o fokotsa likhahla tseo u li kenyang ho latela tatso bakeng sa chutney e chesang kapa e bohale. Bakeng sa chutney e chesang, eketsa e hloekileng, limela tse tala ho ea ka tatso, ha li sila ka kokonate.
- Bakeng sa phetolelo e tala ena chutney, eketsa tse seng kae tsa coriander le koena makhasi ho kokonate ha u ntse u e sila.
- Lijo tse ngata tsa Maindia li rekisa motsoako o bitsoa 'chutney chana' e leng li-chickpeas tse halikiloeng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 192 |
| Total Fat | 17 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 132 mg |
| Li-carbohydrate | 11 g |
| Fiber Fiber | 7 g |
| Liprotheine | 3 g |