Se-Punjabi Baingan Bharta ke e 'ngoe ea liphetolelo tse ngata tsa Eggplant Bharta ho Indian pheha. Lentsoe "Bharta" (le bitsoa BHURR-taah) le bolela lijana tseo metsoako eo e kenngoa ka eona pele kapa ka mor'a hore sejana se lokisetsoe. Bhartas ke karolo ea boholo-holo ba Amerika Leboea 'me e entsoe ka mefuta eohle ea meroho. Le phetolelo ena ea Baingan Ka Bharta le eona e bonolo ho e etsa. Se sebeletse ka li-chapati tse chesang le sejana seo u se ratang haholo.
Seo U tla se Hloka
- 3 e bohareng ba bohareng
- li-eggplant (hoo e batlang e le ligrama tse 500/1 lb)
- 2 tbsp. e nooang / oli ea pheho ea soneblomo / canola
- 1 tsp. peo ea komine
- 2 eiee e mahareng e nang le bohareng (e khaotsoeng hantle)
- 1 tbsp. khalafisi ea konofolo kapa konofolo e betliloeng hantle haholo
- Ginger e entsoeng ka 1-inch (finely grated)
- 2 li-chilies tse tala (ho ikhethela, empa li fa Bharta mohaho o motle!)
- 2 tomate e kholo (e khaoitsoeng hantle)
- 1/2 tsp. coriander phofo
- 1/2 tsp.
- oli ea komine
- 1/2 tsp.
- garam masala
- 2 tbsp. e ncha tala coriander (khabeloa chopped)
Kamoo U ka e Etsang
Se-Punjabi Baingan Ka Bharta e hloka hore eggplant e haliloe. Sena se ka etsoa ka litsela tse sa tšoaneng:
- Ho chesa holim'a sekhahla sa phepelo ea khase ka ho beha peō ea limela ka ho toba holim'a mollo oa mollo le ho boloka lelakabe ka tlaase. Tsoela pele u be u phehe ho fihlela letlalo lohle le ntse le e-na le setho sa eggplant 'me nama ea ka hare e shebahala e le bonolo haholo. Letšoao le letle leo u lokelang ho le shebella ke hore eggplant e shebahala e 'iketsetsa' ka boeona.
- Grill ea hau ea lijo tsa grill kapa ea barbecue ea grill. Hape, tsoela pele ho fetoha nako le nako ho fihlela letlalo lohle le lekaneng le lekanang 'me nama ea ka hare e shebahala e le bonolo haholo.
- 'Roast' ka ontong ea hau ho fihlela letlalo le lekaneng la eggplant le etsoa 'me nama ea ka hare e shebahala e le bonolo haholo.
Hang ha se-eggplant se halikiloe, lumella ho pholile ka ho feletseng ebe u tlohela le ho lahla letlalo. Hang ha u pholile, pitsa ka majoe 'me u boloke ka thōko bakeng sa ho sebelisoa hamorao.
- Joale emisa pan ka mocheso oa mocheso ebe o eketsa oli ea ho pheha . Ha u chesa, eketsa lipeo tsa komine 'me u phehe ho fihlela limela li emisa.
- Eketsa lieiee le fry ho fihlela e le bonolo ebile e fetoloha.
- Eketsa konofolo le ginger mme u potlaka ka metsotso e le 1.
- Kenya tomate le mefuta eohle ea linoko tse nang le phofo, ho akarelletsa le garam masala. Khothalla hantle 'me u phehele metsotso e 3 ho isa ho e 5, o susumetsa hangata ho thibela motsoako o monate ho khomarela pan. Fafatsa metsi a seng makae ha ho hlokahala.
- Joale eketsa eggplant mme u kopanya hantle. Eketsa e hloekileng coriander le tsosa. Pheha metsotso e 'ngoe' me u tima mocheso.
- Sebeletsa chesang ka li-chapati kapa raese le sejana seo u se ratang haholo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 118 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 108 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 7 g |
| Liprotheine | 5 g |