Dahl, e leng hangata e ngotsoeng dhal , daal , le dal , ha e le hantle e na le sekhahla se teteaneng sa South-Asia se bululetsoeng ka lensele tse khubelu tse atisang ho etsoa ka ghee kapa ho hlakisoa botoro. Sebaka sena sa lentile sa India se sebelisa sesepa e nyenyane ea sesame ka botebo le tatso sebakeng sa ghee ho e etsa vegan.
Ha e le hantle ho na le li-dahls tse fapaneng tse entsoeng ka mefuta e mengata ea lentile le meroho e meng e bitsoang "pulses." E omisitsoeng le ho arohana, li phehiloe ka mefuta e fapa-fapaneng ea linoko, liphoofolo le meroho. Lintho tse kenyeletsang li kenyeletsa lensisi tse khubelu le tse mosehla, linaoa tsa linaoa, li-lobiya (lierekisi tse mahlo-mafubelu), le li-chickpea har'a ba bang. Ho bonolo ho fetola dahl ho etsa hore e be bonolo kapa e le spicey kapa ho theha lijo tse feletseng tse thehiloeng dah kapa sejana se lehlakoreng.
Sopho e bonolo ea dahl ke e 'ngoe ea li-recipes tseo ke li ratang haholo-holo ha ho le bonolo ho li lokisetsa ka lijo tse tloaelehileng, le ho potlakela ho li etsa ka pitsa e le' ngoe. E ka boela ea habeli kapa habeli ha u e-na le melomo e mengata ea ho fepa bakeng sa mokete o moholo oa lelapa kapa mokete oa letsatsi la tsoalo. Hape ke lijo tse monate tsa ho ea lijo tsa motšehare tse ka fuoang ka majaane le tee.
Seo U tla se Hloka
- 1 tablespoon oli ea sesame, kapa, oli ea mohloaare
- 1 senoelo se betliloeng tšoeu eiee
- 2 cloves konofolo, khabeloa chopped
- 1 isipuni
- ginger e ncha (e khaoletsoeng hantle)
- 4 dikopi metsi kapa meroho moro
- 1 senoelo se omisitsoeng lensisi tse khubelu, se hlatsoitsoe 'me se nkoa
- 1 teaspoon fatše kutu
- 1 teaspoon fatše coriander
- 1 teaspoon fatše turmeric
- 1/4 teaspoon karamu ea fatše
- 1/4 teaspoon fatamente ea sinamone
- 1/4 teaspoon pepere ea cayenne
- 1 teaspoon letsoai, kapa ho latsoa
- 2 pepate ea tamati ea tomate
Kamoo U ka e Etsang
- Ka karolo ea boraro ea quart kapa e 'ngoe ea sopho ea sopho e bohareng, futhumatsa oli ea sesame ho feta mocheso o mofuthu. Hang ha oli e chesa, eketsa eiee, konofolo le ginger. Pheha, e tsosang khafetsa, ho fihlela liiee li fetoha ka metsotso e 6.
- Ho khothatsa kamehla, eketsa metsi kapa moro, lentile, linoko le letsoai. Tlisa boea bo tlaase, ebe u fokotsa mocheso ho tlase, koahele 'me u lumelle sopho e hlahise ka metsotso e ka bang 20, kapa ho fihlela lentile e le bonolo haholo.
- Khothalletsa hore u be le letlalo la langa le le lej ho fihlela le kopane hantle. Pheha metsotso e seng mekae hape, kapa ho fihlela sopho e lakatsa mocheso le ts'ebetso e tsitsitseng, ho eketsa metsi ho dahl ha ho hlokahala. Sebeletsa ka cheseho ka ho roba le ho khabisa ka popola ea yogere e sa fumanehe lebese haeba e lakatsa.
Litlhahiso tsa ho pheha le Mekhoa ea Motsoako
Lijo tsa Indian li tsejoa e le ka lehlakoreng le monate, empa ha ho hlokahale hore e be. E le hore u theohele fatše, khaotsa pepere ea cayenne. Kenya lipalesa tse tala ntle le dipeo ho e-na le hore sena se tla ntlafatsa tatso ea sejo se akaretsang, ntle le ho eketsa linoko tse ngata. Haeba u sebeletsa baeti ba bangata, u ka ba le li-flakes tse khubelu tse fumanehang e le hore ba bang ba ka laola mocheso.
Le hoja ka linako tse ling ho ka jeoa feela, ka linako tse ling ho na le lijo-thollo tse monate. Motsoako oa Basmati le quinoa ke tse tloaelehileng. Dahl e ka boela ea sebelisoa le bohobe bo bitsoang Roti, bohobe ba Maindia kapa bo-naane joalokaha ho boletsoe ka holimo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 298 |
| Total Fat | 5 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 1,316 mg |
| Li-carbohydrate | 49 g |
| Fiber Fiber | 7 g |
| Liprotheine | 18 g |