Red lentil dahl ke sekhahla se potlakileng, se bonolo bakeng sa lijo, 'me sejana sena ke phetolelo e bonolo ea sepakapaka sa Bochabela sa India. Lentile tse khubelu li fokotseha haholo, li na le liprotheine tse ngata tse nang le bophelo bo botle, liminerale le fiber, 'me li na le litšenyehelo tse ngata tse monate le tse monate ho fumana lijo tsa sebele. Ho fapana le lentile tse ling, lentile tse khubelu li senya ha u li pheha, kahoo li alima hore li sebelisoe lijong tsa sopho, li-sauces le li-stews ho e-na le lijana tse kang salate kapa lihlahisoa tsa lijo-thollo. Dahl (e tsejoang e le dhal kapa dal) ke setho sa India, Pakistan, Nepal, Sri Lanka le Bangladesh, 'me se entsoe ka lipalo tse ling tse arohaneng, linaoa, lierekisi tsa nonyana le batsho kapa lentile tse tala. U ka ikutloa u le motle ka ho ja lijo tse entsoeng ka li-pulse hobane li na le mehato e fokolang haholo ea tikoloho 'me ke lijalo tse tsitsitseng haholo. Sebeletsa dahl ka raese e sootho , e nang le li-quinoa , meroho le lihoete tse nang le steamed kapa squash. (Sheba mona ka tlaase ho litlhahiso tse ling tsa ho sebeletsa).
Seo U tla se Hloka
- 2 tablespoons oli ea mohloaare (kapa oli ea kokonate kapa oli e entsoeng ka letsoai le sesame)
- 1 eiee e nyenyane (e entsoeng)
- 2 cloves konofolo (chopped hantle)
- 1 teaspoon peo ea mosetareta
- Di-teaspoon tse 2 ho ea ho tse 3 phofo e bonolo ea curry
- 1 teaspoon komine (fatše)
- 1 teaspoon e ncha e tona (e qhibililoe)
- Likopi tse 4 metsi
- 2 pinch letsoai
- Pepere e ntšo ho latsoa (e ncha fatše)
- 1 senoelo se omisitsoeng lentile tse khubelu
- 4 tablespoons cilantro (khabeloa chopped)
Kamoo U ka e Etsang
Ka sekotlolo se seholo, futhumatsa oli ea mohloaare ka mocheso o mofuthu. Kenya liiee tse khethiloeng le konofolo 'me u phunyeletse ho fihlela li-translucent, hoo e ka bang metsotso e mehlano.
Kenya peo ea mosetareta, phofo ea curry, komine le ginger, 'me u tsoele pele ka metsotso e le' ngoe. Eketsa metsi, letsoai le lensisi. Tlisetsa lentile ho pheha, koahela, fokotsa mocheso 'me u lumelle ho emisa ho fihlela lentile li le bonolo-metsotso e ka bang 30. Fetola ho noa, ho eketsa letsoai la leoatle le pepere e ncha e le hore e latsoe.
Hlohlelletsa ka cilantro le ho sebeletsa.
Ho fana ka litlhahiso:
Basmati ea Brown le Wild Rice Pilaf
Brown Rice Rice Salad le Walnuts le Currants
Savory Sauteed Kale
Setofo se halikiloeng ka sopho e entsoeng ka li-mushroom
Sautéed Broccoli le Shallots, Garlic le Lemon
Sauteed Broccoli Rabe e nang le linate tsa Pine, likhahla le konofolo
Linaoa tse tala ka Ginger, Garlic, Chili le Mint
Steam Sautéed Ginger Green Beans
E sebeletsa 4
Copyright 2009 ke Jen Hoy
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 261 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 109 mg |
| Li-carbohydrate | 45 g |
| Fiber Fiber | 7 g |
| Liprotheine | 16 g |