Li-eiee tse nang le mafura, garlic le litamati tse 'maloa li etsa liaparo tse monate bakeng sa okra e monate, e ncha. Ho pheha okra ka tsela ena-ntle le metsi a mangata le ka palo e ntle ea acid (ho tloha ho tomate) -e etsa hore batho ba bangata ba kopane le okra. Mefuta ea mefuta ea Maindia e etsa hore sejana sena se phethehe bakeng sa lijo tsa meroho le raese le lentile kapa linaoa, empa e boetse e le monate o motle haufi le lijo tse halikiloeng.
Hlokomela hore sejana sena se tsosolosa ka mokhoa o motle haholo, kahoo u se etse pele ho nako (esita le matsatsi a seng makae ka pele) mme u phete hape ha ho hlokahala. Lihlahisoa tse ntle haholo-holo hammoho le mahe a pholileng ke, joaloka 'na, u ananela lijo tsa hoseng tse monate.
Seo U tla se Hloka
- 1 1/2 lik'hilograma okra
- 1 e bohareng bo mosehla kapa bo bofubelu boiee
- 3 tomate e bohareng (
- tamati e entsoeng ka makoti e entsoeng ka makoetliso e sebetsa hantle ho risepe ena)
- 3 cloves garlic
- 1 Olibela ea limela tsa meroho
- 1 1/2 teaspoon phole phofo (Ke rata ancho chile phofo bakeng sa sejana sena, empa e fetoha haholo)
- 2 di-teaspoon
- peo ea komine
- 1 teaspoon turmeric
- 1/4 teaspoon cayenne (khetho)
- 1/2 teaspoon letsoai le letle la letsoai, hammoho le ho feta ho latsoa
- 1 Setsi sa lero la lemone
Kamoo U ka e Etsang
- Hlakola le ho lahla lehlaka le felang ho okra le ho khaola li-pods ka likarolo tse 1 / 4- ho ea ho 1/2-inch. * Beha khala ea prera ka thōko.
- Ebola 'me u tšele liteee tse nyenyane ; beha ka thōko.
- Hlapa litamati, u boloke lero la tsona; hobola le ho fokotsa konofolo; li behe ka thōko ka bobeli.
- Pheha oli ka pitsa e khōlō e halikiloeng kapa o pata pan ka mocheso o phahameng. Hang ha oli e chesa, eketsa eiee e khethiloeng 'me u phehe, e tsosang khafetsa, ho fihlela eiee e qala ho sootho, hoo e ka bang metsotso e 5.
- Eketsa konofolo mme u phehe, o hlohlelletsa, ho fihlela o monate o monate, hoo e ka bang metsotsoana e 30.
- Eketsa phofo ea chile, peo ea komine, turmeric, le cayenne, ha u sebelisa, u pheha, u hlohlelletsa ha linoko tse ling li le silika, metsotso e meng e 30.
- Eketsa okra mme u hlohlelletse ho apara likotoana le motsoako oa onion-spice.
- Kenya tomate, lero leha e le lefe leo ba le lokisitseng, letsoai le 1/2 senoelo sa metsi.
- Khothalletsa ho kopanya ntho e 'ngoe le e' ngoe ebe u koahela. Fokotsa mocheso hore o lule o hlaphoheloa.
- Pheha ho fihlela okra e le bonolo 'me monate o kopantsoe hantle metsotso e 5 ho isa ho e 10.
- Tlosa mocheso. Hlohlelletsa lero la lero la lemone mme u eketsa letsoai ho latsoa, haeba u rata.
- Sebeletsa okra e chesang kapa e futhumetseng (le hoja, joalokaha ho boletsoe ka holimo, masala a batang a monate haholo, hape).
* Haeba o na le o bonolo, o monyenyane, o monyane, ora e ncha e tsitsitseng, o ka boela o o pheha kaofela. U ka 'na ua hloka ho eketsa nako ea ho pheha ka metsotso e seng mekae, empa ho seng joalo, u ka tsoela pele ka recipe e ngotsoeng empa ntle le okra e kenyang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 109 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 228 mg |
| Li-carbohydrate | 19 g |
| Fiber Fiber | 5 g |
| Liprotheine | 4 g |