Kakaretso ena ea meroho le vegan bakeng sa monokotšoai oa li-chickpea (garbanzon bean curry) e sebelisa lisebelisoa tse lokiselitsoeng le tse entsoeng ka makotikoti e le hore u ka li hlaba ka potlako - e le kannete e bonolo le e bonolo haholo. Le hoja e sebelisa metsoako ea makotikoti, u eketsa linoko tse ngata ho fa li-chickpeas tse khutsitseng e le tatso ea sebele ea Maindia. Ke rata lijo tsa Maindia, 'me ke rata likhopolo tsa lijo tse potlakileng le tse bonolo, kahoo li-chickpeas tsena tse bonolo tse khaoang ke e' ngoe ea lijana tseo ke li ratang, 'me ke recipe eo ke e bolokang ka linako tse tloaelehileng. Mohlomong ke etsa phetoho ea sejana sena hang ka khoeli (Ke batla ke eketsa sepinche kapa khale bakeng sa tlhahiso e nyenyane ea botala bo botle).
Sebeletsa li-chickpeas tse khaohileng ka raese e tšoeu kapa e le sootho kapa lijo-thollo tse ling ho e etsa lijo tse feletseng ho e-na le sejo se lehlakoreng, haeba u ka rata.
K'hope ena e na le mahala ea limela, tsa vegan le tsa gluten.
Bona hape:
- Mefuta e meng ea lipepe tsa Indian tsa meroho
- Li-recipe tse ling tsa meroho
Seo U tla se Hloka
- 1 onion, e khaotsoe
- 2 tbsp oli ea mohloaare
- 1/2 senoelo
- meroho moro
- 2 15 1/2 feela makotikoti a li-chickpeas (linaoa tsa garbanzo), tse tšolotsoeng
- 1 tsp phofo ea curry
- 1 tsp coriander phofo kapa turmeric
- 1 tsp komine
- 3 tbsp lokisetsa chutney
- 2 15 1/2 oena makotikoti a tšolotsoeng litamati (ha ho hlokahale hore a tšolloe)
Kamoo U ka e Etsang
Ntlha ea pele, futhumatsa oli ea mohloaare holim'a mocheso o mofuthu ka skillet e khōlō kapa panate ea mongobo. Kenya onion e khethiloeng le sautee onion ho fihlela e le bonolo, hoo e ka bang metsotso e 3 ho isa ho e 5.
Eketsa lisebelisoa tse setseng mme u hlohlelletse ho kopanya hantle. Koahela, 'me u lumelle hore u phehele bonyane metsotso e 5, u susumetsa ka linako tse ling, ho fihlela u halefile.
Joaloka mefuta e mengata ea phepelo ea lijo tsa Maindia, sena ha se bitse letsoai leha e le lefe, kaha se itšetlehile ka ho kopana ha linoko tse ngata tsa Maindia bakeng sa tatso.
Haeba u tloaetse ho ja lijo tsa saltier, leha ho le joalo, u ka 'na ua hloloheloa letsoai, kahoo eketsa hanyane (ka hoo kamehla ke khothalletsa haholo letsoai leoatleng kapa letsoai la kosher sebakeng sa letsoai le tloaelehileng la tafole).
Sejo sena se tla etsa li-servings tse ka bang 6 haeba u li etsa joaloka sejana se lehlakoreng. Haeba u rerile ho e sebeletsa e le entree, leha ho le joalo, rera ho etsa hore u atamele haufi le litšebeletso tsa 3-4.
Sheba hape: Maikutlo a mangata a lijo-thollo tsa vegan a sa jeoeng ke gluten
Joaloka mohoete ona oa li-chickpeas oa Indian o pholileng? Mona ho na le mefuta e seng mekae e meng ea lijo tsa mefuta ea lijo tsa meroho le vegan ho leka:
- Kakaretso ea li-lentile tsa sambar
- Li-samosas tsa limela tse jang limela tse nang le lierekisi le litapole
- Li-vegan le maqheku a maiketsetso
- Meroho e mefuta-futa ea Indian-spiced (subji)
- Fried paneer pakoras
- Indian tandoori-spiced tofu e khabisitsoeng
- Kokonate ea meroho e khutsitseng lentile
- Matapo a Aloo (litapole tse nang le litapole tsa Indian le lierekisi
- Lihlahisoa tse ling tsa lijo tsa Indian tsa lijo tsa meroho
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 854 |
| Total Fat | 22 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 606 mg |
| Li-carbohydrate | 130 g |
| Fiber Fiber | 29 g |
| Liprotheine | 43 g |