Moahelani oa ka o ne a e-na le li-eggplant tse ngata nakong e fetileng 'me o ne a fana ka seatla se bulehileng. Re ne re ja pasta e ngata ea li-eggplant, bhaigan e meng ea bharta, pizza ea li-eggplant le lipalesa tse ngata tsa Parmesan. Ho ea qetellong ea nako ea selemo, ke ne ke labalabela tsela e ncha ea ho sebelisa li-eggplant tsohle tse monate, tse sa lefelloeng le tsa lehae. Lekhasi lena la litapole le tsa li-eggplant le li-spice tsa India ke phello.
Ho risepe ena ea meroho le vegan, u rata li-eggplant, tse tšoanang le ho etsa li- Indian bhaigan ka barta , ebe ue ekella litapole le litamati tsa samunu tse nang le phofo e ngata, limela tsa komine le pepere ea cayenne. E monate ka kapa ka ntle ho yogurt e ikgethileng. E tloheleng ha u ja lebese la mahala le vegan , kapa u sebelise sebaka sa motsoako oa soya. E kopane le raese kapa quinoa bakeng sa lijo tse feletseng.
Seo U tla se Hloka
- Li-eggplant tse peli
- 3 litapole tse mahareng
- 2, tomate e kholo kapa 1 14-ounce e ka hlahisa tamati
- 1 eiee e nyenyane, e khethiloeng
- 3 clove
- garlic , minced
- 1 tsp peo ea cumin
- 3 tbsp curry powder
- 1/2 tsp
- letsoai , kapa ho latsoa
- 1/4 tsp paprika
- 1/4 tsp pepere ea cayenne
- 1/4 senoelo metsi
- 3/4 senoelo sa mokopu kapa soy yogurt (ka kgetho)
Kamoo U ka e Etsang
- Ntlha ea pele, charplant ea char. U ka e etsa ka mokokotlo (khase kapa mashala a tla ba molemo ka ho fetisisa), ka holim'a khase ea stovetop kapa ka ho sebelisa broiler. Haeba u sebelisa grill, mocheso o phahame 'me u behe li-eggplant ka ho toba ka grate ea grate. U batla hore lelakabe le kopane ka ho toba le likopi tsa eggplant.
- Kamor'a metsotso e 5-6 ho ea pele, letlalo la eggplant le lokela ho ba le charred, kahoo fetola sepate sa lehe e le hore lelakabe le khone ho pata likarolo tsohle tsa eggplant. Ts'ebetso e tšoanang e tsamaea ha o sebelisa setofo sa khase. Sebelisa lipeo ho tšoara li-eggplant ka ho toba mollong 'me ka linako tse ling li furalle ho fihlela mahlakoreng' ohle a se a le hantle. Semela sa egging se lokela ho ba se monate le se bonolo.
- Haeba u ka rata ho sebelisa broiler, beha setofo sa hau ho senya kapa ho qeta pele sejana sa hau sa mafura. Beha li-eggplant ka ho feletseng ka oli ea pele ho chesang 'me u chese ho fihlela ho le bonolo, hoo e ka bang metsotso e 10-12, u sokoloha ka linako tse ling.
- Hang ha se-eggplant se pholile ho lekana, tlosa ka hloko likobo tse ntšo. Haeba u na le mahlohonolo, e tla tsoa hantle.
- Ha li-eggplant li ntse li hahoa, khaola litapole ka li-chunks tse ka bang 1-cm, 'me pele u pheha litapole. O ka pheha litapole ka pitsa ea metsi ho fihlela feela e sa le bonolo (ba tla pheha hamorao hammoho le eggplant le linoko) kapa ka ontong kapa microwave haeba u khetha. (Hangata ke rata ho tlohela letlalo ha ke ntse ke lokisetsa litapole, empa u ka li qeta haeba u ka rata).
- Hala oli ea mohloaare ka skillet e kholo 'me u kenye konofolo le eiee. Koahela metsotso e le 'ngoe kapa tse peli, ebe u eketsa peo ea komine. Koahela metsotso e 'ngoe, ebe u eketsa phofo ea curry, letsoai, paprika le cayenne.
- Mocheso o susumelletsang ho qoba ho chesa, metsotso e meng kapa e 'meli, ebe u kenya litamati tse ncha, haeba u li sebelisa. Haeba u sebelisa tamati ea makoti, u se ke ua li eketsa hona joale.
- Khothalletsa ntho e 'ngoe le e' ngoe ho kopanya hantle, ebe u eketsa litapole. Lumella hore u phehele metsotso e 4-5, ebe u eketsa ho noa li-eggplant tse pentiloeng, tamati e nang le makotikoting haeba u sebelisa makotikoting, le metsi. Haeba u sebelisa tamati ea makotikiti, u ka tlohela ho eketsa metsi a mang 'me u sebelise metsi feela ho tloha ka kannete.
- Mocheso, o tsosang, ka metsotso e ka bang 15. Ho ka 'na ha hlokahala hore u kenye metsi a mang a eketsehileng mohato ona, ho itšetlehile ka hore na tomate ea hao e joang. Eketsa yogurt e ikgethileng, e hlohlelletsang ho kopanya le ho chesa feela.
Top Topping:
Leka ho fokotsa lero la lero la lemone kapa karolo e nyenyane ea cilantro e khabisitsoeng holimo holimo.
Lintho tse ling tse eketsehileng:
Lihlahisoa, li-cashews, lierekisi tse tala
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 140 |
| Total Fat | 2 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 4 mg |
| Sodium | 223 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 7 g |
| Liprotheine | 5 g |