Ka potlako ho etsa le ho le molemo ho ja ke tlhaloso e phethahetseng ea Palak Ki Subzi! Ena ke sejo se monate sa meroho 'me se tletse limatlafatsi tse ntle hape. Palak Ki Subzi e nka metsotso e ka bang 10 ho etsa!
Seo U tla se Hloka
- Li-spinach tse peli (hoo e batlang e le 1 lb kapa ligrama tse 500)
- 2 tbsps oli ea phepelo ea meroho / canola / soneblomo
- 1 tsp peo ea cumin
- 2 li-chillies tse bofubelu tse omeletseng li arotsoe ka "lits" tse 1
- Li-clove tse 8-10 tsa konofolo li khethiloe haholo
- 1 eiee e kholo e sliced e tshesane haholo
- 1/2 tsp phofo e khubelu ea chilli (fokotsa haeba u batla mocheso o fokolang)
- 1/2 tsp
- turmeric phofo
- 1/2 tsp e tala ea mango e phofo (amchoor)
- Letsoai ho latsoa
Kamoo U ka e Etsang
- Tlosa methapo ea spinach haufi le metso 'me u lahlele metso hole. Hlatsoa sipinake hantle hantle ka tlas'a metsi ho fihlela u hloekile ka ho feletseng.
- Hlatsoa ka botlalo (sebelisa sald spinner ha ho hlokahala) ebe u tšela ka hohle. Lula ka thōko.
- Hala oli ka penti e tebileng holim'a lelakabe le mahareng. Ha o chesa, eketsa lipeo tsa komine 'me u phehe ho fihlela li khaotsa ho senya. Hona joale eketsa pholi e khubelu e ommeng 'me u lumelle ho pheha metsotsoana e 30 kapa ho fihlela lefifi.
- Eketsa konofolo e monate e monate le e monate ho fihlela e qala ho fetola 'mala o motala oa khauta. Joale eketsa lieiee le fry ho fihlela e le bonolo.
- Kenya spinach 'me u kopanye hantle. Cook e senoloe ho fihlela spinach e fofa hanyenyane.
- Kenya tsohle tse monate le letsoai ho latsoa. Khothalletsa haholo ho kopanya lintho tsohle. Pheha metsotso e meng e 3-4 'me u tima mollo.
- Sebeletsa chesang ka sejana sa lentile joaloka Masala Daal le Chapatis (bakeng sa lijo tsa meroho) kapa Dahi Gosht (konyana ea yoghurt sauce) le Chapatis (bakeng sa lijo tse sa jeoang limela).
| Tataiso ea Lijo (ka nako e 'ngoe) |
|---|
| Li-calories | 178 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 350 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 7 g |
| Liprotheine | 10 g |
(Boitsebiso bo nang le phepo ea lipepe tsa rona bo baloa ho sebelisoa mohloli oa lisebelisuoa 'me ho lokela ho nkoa e le tekanyetso. Liphello tsa batho ka bomong li ka fapana.)