Matšeliso le maruo a khahliloe, ka mokhoa oa nama oa lentile (le liprotheine tse ngata), hammoho le meroho ea serapa, etsa hore sejana sena se bululetsoeng sa Thai se fumane lijo tsa 'nete. Sejo sena se ka etsoa ka li -lentile tse tala kapa tse mosehla - French lentils tse sebetsang ka mokhoa o motle ho ena recipe. Sebeletsa ka lihlopha tsa raese e nang le monate oa kokonate (bonang lero lena le bonolo haholo la Kokonate la Kokonate ka Rice Cooker , kapa Rice ea Kokonta e Bonolo setulong se ka holimo). Batho ba jang nama ke 'nete hore ba rata sena feela joaloka limela le li-veg lijong tsa hau tsa lijo tsa mantsiboea.
Tlhahiso: Haeba lensisi tsa hao li nka nako e telele ho pheha (sena se tla itšetleha ka hore na se seholo le se teteaneng hakae), u ka 'na ua hloka ho eketsa senoelo se seng sa sesebelisoa.
Seo U tla se Hloka
- 1 senoelo sa lentile (tala kapa mosehla)
- Likopi tse 3 faux khoho kapa meroho ea meroho
- 1/2 senoelo
- lebese la kokonate (kapa ho feta ho latsoa)
- 1/4 senoelo sa onion e entsoeng
- 5 cloves konofolo, minced
- Likotoana tse peli
- ginger (boima ba motsoako o tšesaane)
- Ho ikhethela: 1 chili e khubelu (e khubelu, e fokotsehile)
- 3 bay leaves
- 3/4 teaspoon
- turmeric
- Makarame a 4 ho ea ho a 5 (tala, fatše ka grinder ea kofi ho akarelletsa le likhetla kapa 1/3 ea teaspoon fatše cardamom)
- 1 teaspoon coriander (fatše)
- 1/2 teaspoon fatše mokoti (fatše)
- 1/2 teaspoon semela sa komine (e phetseng hantle)
- Dipole tse 2
- tamari
- 1 rantipole e khōlō (e nang le likotoana)
- 1 pepere e nyenyane ea bell (orange kapa mosehla, e teteaneng ka ho hlobolisa)
- 1 zucchini (tse teteaneng ka li-chunks)
- 1 e fanang ka letsoho le monate oa coriander, basil kapa koena (khetho ea hau)
- 1 pepere e ntšo (e ncha ho ea sebeletsa)
- Oli e le 1 ho ea ho 2 tablespoons oli ea limela
Kamoo U ka e Etsang
- Hlapa pitsa e lekaneng ka mocheso o phahameng. Eketsa oli ebe u potoloha, ebe u eketsa eiee, garlic, ginger, le chili (haeba u sebelisa). E-ba le metsotso e le 'ngoe ho u lokolla monko o monate.
- Eketsa setho, lentile, le makhasi a bay. Hlohlelletsa mme u tlise ho pheha.
- Eketsa linoko tse omeletseng: turmeric, cardamom, coriander, le komine ea fatše (bolokela peo ea komine bakeng sa hamorao). Kenya moriana oa soya 'me u tsoele pele hantle.
- Fokotsa mocheso ho ea bohareng ba sekhukhu 'me u koahela (o batla ho bosula hantle) metsotso e 30, kapa ho fihlela lentile li ntse li le bonolo.
- Kenya karoti, pepere ea lehlabula kapa e mosehla le komine eohle. Koahela 'me u tsoele pele ho lla metsotso e 10.
- Kenya li-zucchini mme u tsoele pele ho lla metsotso e meng e 6 kapa ho fihlela lentile le meroho li le bonolo.
- Fokotsa mocheso ho theoha 'me u tsose ka hare ho 1/2 senoelo sa lebese la kokonate. Latsoang-leka tlhahlobo ea curry . Haeba e se letsoai kapa e monate ka ho lekaneng, eketsa sauce e eketsehileng kapa letsoai. Haeba le eena e le linokose kapa letsoai, eketsa lebese la kokonate le ho feta kapa ho pata kalaka kapa lero la lemone.
- Sebeletsa liphaephe tse chesang tse nang le litlama tse ncha le ho qetella ka pepere e mongobo fatše. Ho tsamaisana le Rice e kholo ea Kokonta e Bonolo ka Rice Cooker, Rice Rice e bonolo, kapa raese ea jasmine ea Thai .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 424 |
| Total Fat | 14 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,057 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 11 g |
| Liprotheine | 20 g |