Haeba u nahana hore ha u rate ho ja meroho ea hao, u ka 'na ua fetola kelello ea hau ha u fumana meroho e bonolo le e phetseng hantle e tsitsitsoeng ka lebese le bonolo la kokonate le bululetsoeng ke li-curries tsa Maindia le tsa Thai, empa ka motsoako o monate o sa tloaelehileng oa setso ho ebang ke lijo. Hoo e batlang e le li-veggies leha e le life li tla li etsa ka tsela ena e le hore u bōpe! Leka ho eketsa sesepa ho fumana meroho ea hau, kapa poone ea lesea bakeng sa phetoho e monate.
Mokhoa o sa lefelloeng oa meroho, oa vegan le oa gluten, motsoako oa meroho, ho akarelletsa le cauliflower, linaoa tse tala, lihoete le zucchini li simmer ka lebese la kokonate curry sauce e entsoeng ka onion, konofolo, ginger e ncha, botala le libano tse ngata tsa Indian, ho akarelletsa le turmeric, coriander le curry. Hlokomela hore ka li-monate tse monate, recipe e mpa e letsetsa letsoai le lenyenyane feela empa, haeba u tloaetse ho ja lijo tse ngata haholo, u ka 'na ua batla ho eketsa ka ho hong ho feta sejana sa ho qetela.
Likokoana-hloko tsena li na le moriana o eketsehileng, e le hore u ka li sebeletsa ka raese, li-noodle (kapa raese noodle, esita le!), Kapa u li leke ka lijo-thollo tse kang li-millet kapa quinoa bakeng sa lijo tsa mantsiboea tse feletseng.
Meroho e tsoakiloeng ea kokonate e kopantsoeng ke meroho, vegan le gluten. Joaloka ho etsa li-curries tsa maiketsetso? Mona ke li-curries tse ngata tsa meroho ho tsoa ho pota lefatše .
Seo U tla se Hloka
- 1 onion, e khaotsoe
- 3 cloves garlic
- 1 tbsp. ginger e ncha, e fokotsehile
- 1 e tala e tala, e peo
- 1 tbsp. oli ea meroho
- 1/2 tsp. turmeric phofo
- 1/2 tsp. fatše coriander
- 1 tsp. komine
- 1 tsp. phofo ea curry
- 1/2 cauliflower, e qhibililoe
- 1 kopi ea linaoa tse tala
- 1 rantipole, e sliced
- 1 e mosehla kapa e tala zucchini, e lesotsoe
- 1 kopi ea kokonate lebese
- 1/2 tsp. letsoai, kapa ho latsoa
Kamoo U ka e Etsang
- Ntlha ea pele, bea onion, konofolo, ginger le tala e hlahisang lijo mme e sebetse ho fihlela feela e boreleli.
- Fetisetsa motsoako ona oa onion ho skillet e kholo, hammoho le oli ea meroho. Hlalosa oli le oli ea onion hammoho holim'a mocheso o mofuthu 'me u lumelletse ho pheha metsotso e le' ngoe kapa tse peli, o hlohlelletsa khafetsa, ebe o eketsa ka turu, coriander, komine le phofshoana ea curry le mocheso ka metsotso e le 'ngoe feela.
- Latelang, eketsa ka ho cauliflower e khethiloeng, linaoa tse tala, rantipole, zucchini le kokonate lebese le hlohlelletsa hantle ho kopanya. Nako e ngata ka 1/2 teaspoon letsoai, kapa ho latsoa.
- Koahela 'me u lumelle meroho hore e phehe ka mocheso o tlase mocheso bonyane metsotso e 20, kapa ho fihlela litlhapi tsohle li le bonolo. Mokelikeli o mong oa metsi o tla fetoha mouoane ha motsoako oa meroho o phalla, kahoo u se ke ua tšoenyeha haeba ho bonahala eka o na le metsi a mangata haholo qalong.
Sebeletsa meroho ea hau ea kokonate e patiloeng holim'a raese e tšoeu kapa e tala kapa, leka e 'ngoe ea lijo-thollo tse phetseng hantle bakeng sa lijo tsa mantsiboea le tsa vegan .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 288 |
| Total Fat | 15 g |
| Fat Satated | 11 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 333 mg |
| Li-carbohydrate | 34 g |
| Fiber Fiber | 9 g |
| Liprotheine | 9 g |