Sambar (ka linako tse ling spelled sambhar) ke lijo tse tloaelehileng tsa lijo tsa Maindia tsa lijo tsa meroho, 'me mokhoa ona o monate oa limela tsa meroho oa limela tse nang le lentil E entsoe ka lensisi tse khubelu, peo ea mosetareta, onion le likhahla tse tala tse tukang. Kapa recipe e khubelu ea lentile ea sambara e ngotsoe ka tumello e tsoang ho "Vegan Fire & Spice: 200 Li-Recipe tsa Global Sultry le Savory" tsa mookameli Robin Robertson.
K'hope ena e na le mahala ea limela, tsa vegan le tsa gluten.
Bona hape:
- Lijo tse ling tse ngata tsa meroho tsa lijo tsa Indian
- Likhopolo tse ngata tsa vegan tsa lijo tsa motšehare tsa gluten
Seo U tla se Hloka
- 1 kopi e khubelu lentils
- Likotlolo tse 3 1/2 metsi
- Oli ea canola e petetsoeng ka serame
- 1 teaspoon e ntseng e le dipeo tsa mosetareta
- 1 onion, e khaotsoe
- 4 cloves konofolo, minced
- 2 li-chili tse chesang tse tala, li-seeded le minced
- 1 tsp ginger e hahiloeng
- 1 14.5-ounce e ka hlahisa tamati, e tšolloa
- 2 1/2 dikasiponate phofo ea sambar (sheba mongolo o ka tlase)
- 1/2 teaspoon fatše coriander
- 1/4 teaspoon fatše mokoti
- 1 teaspoon letsoai
- 1 kopi e ts'ootsoeng lihoete
- 1 kopi e le 'ngoe ea cauliflower
- 1 linaoa tse kopiloeng ka khalase, khaola likotoana tse 1-inch
- 1 senoelo se entsoeng eggplant
- 1 tablespoon e hloekileng lero la lime
- 1/4 senoelo sa cilantro e khethiloeng
Kamoo U ka e Etsang
Tlhokomeliso: Haeba u se na mohloli oa lijo-thollo oa Maindia sebakeng sa moo, o tla etsa seo u leng sona .
- Kopanya lentile le metsi ka pitseng ebe o tlisa ho pheha. Fokotsa mocheso ho isa bohareng, koahela, 'me u bososele ho fihlela o le bonolo, metsotso e 30. Beha ka thōko, u se ke ua phalla.
- Pheha oli ka skillet holim'a mocheso o mofuthu. Kenya peo ea mosetareta. Ha ba qala ho papa, eketsa onion, konofolo, li-chiles le ginger mme o phehe ho fihlela o nolofalitsoe, metsotso e 5. Hlohlelletsa litamati, ebe u eketsa phofo ea sambarau, coriander, cayenne, komine le letsoai.
- Eketsa lihoete, cauliflower, linaoa tse tala le eggplant. Koahela 'me u phehele metsotso e 5 ho kokobetsa. Eketsa motsoako oa meroho ho lentils tse boloketsoeng, koahela, le ho omisa ho fihlela meroho e le bonolo, metsotso e 20. Haeba motsoako o ba o teteaneng haholo, eketsa metsi a mangata.
- Susumelletsa lero la lemone le cilantro 'me u phehele metsotso e 5 nako e telele. Latsoang 'me u fetole lihlahisoa.
K'homphieutha ea li-Vegetarian Indian e khubelu ea li-sambar e boetse e ngotsoe ka tumello e tsoang ho "Vegan Fire & Spice: 200 Li-recipe Global Sultry le Savory" ka mookameli Robin Robertson.
Haeba u rata risepe ena ea li-lentile sambar, u ka 'na ua batla ho leka mefuta e meng ea lipepe tsa Indian tsa limela , tse kang lassi ea lebese, li- pala paneer kapa vegetarian aloo gobi .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 436 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Li-carbohydrate | 74 g |
| Fiber Fiber | 16 g |
| Liprotheine | 21 g |