Ena ke sejana sa raese, lentile le veggie e le bonolo ho itokisetsa. E phethehile ka matsatsi a mang ha u batla lijo tse potlakileng, tse chesang. Veggie Pulao e nkha hamonate ha u ntse u pheha, u tla e emetse ho tsoa setofo e le hore u ka e ja! ho potlakile ebile ho bonolo ho e etsa hore e etsoe hantle le ho jeoa. Sebeletsa ka Raita, hau-chutney le salate e tala (haeba u ikutloa u e-na le eona).
Seo U tla se Hloka
- 1 senoelo sa raese sa Basmati
- 1 senoelo Masoor (ho arohana lentile tse bofubelu) / Toor Daal (arola lipekisi tsa majoe a mosehla) - sheba lihlopha tse ka tlase bakeng sa litšoantšo
- 3 tbsps oli ea phepelo ea meroho / canola / soneblomo
- 1 eiee e kholo e khethiloe hantle
- 1 tsp ginger penta
- 1 tsp pente ea garlic
- 1 tsp coriander phofo
- 1 tsp phofo ea cumin
- 1/2 tsp
- turmeric phofo
- 1 tsp
- garam masala powder
- 2 tomate e khethiloe hantle
- Likopi tse 2 tse khethiloeng meroho ea khetho ea hau - Ke sebelisa linaoa, lierekisi, lihoete, poone (esita le li-frozen tse tsoekere tse tsoekere li sebetsa hantle))
- Letsoai ho latsoa
- Likopi tse 2 1/2 metsi a futhumetseng
- 3 tbsps e ncha ea coriander ho khabisa pula-maliboho
Kamoo U ka e Etsang
- Kopanya raese le Masoor / Toor hammoho ka sekotlolo. Kenya metsi ho motsoako 'me u hlatsoe. Tšollela metsi. Eketsa metsi a mang hape u hlatsoe hape ho fihlela metsi a hlakile. Tlosa metsi ohle 'me u boloke motsoako o le mong.
- Pheha oli e phehang ka har'a pan e tebileng ka mocheso o mofuthu. Kenya liiee le fry ho fihlela bonolo.
- Kenya ginger le pastes ea garlic 'me u hopole ka motsotso o le mong.
- Joale eketsa tsohle tsa spice powders mme u kopanye hantle. Cook / sootho masala (e-onion-ginger-garlic-spice mix) ho fihlela oli e qala ho arohana le eona. U ka 'na ua lokela ho fafatsa masala ha o pheha, ho o boloka o sa chese. Susumetsa khafetsa ha u ntse u lebala masala.
- Ha masala e pheha, eketsa langa le le lej mme u phehe ho fihlela pulpy.
- Eketsa motsoako le motsoako oa motsoako, litlhapi tse tsoakiloeng ho masala, eketsa letsoai ho latsoa le ho tšela metsing a futhumetseng. Khothatsa hantle. Pheha ho fihlela metsi a pheha. Hlohlelletsa le ho shebella ho pheha ho fihlela metsi a mangata a omella 'me raese e qala ho hlahisa' marango 'holim'a eona. Fetola mocheso ho fihlela fatše / ho omisa ebe o koahela pan. Cook ho fihlela. U tla tseba hore raese e etsoa ha u hatella lijo-thollo pakeng tsa letsoho le motsoako oa hau oa index mme o senya ka ho feletseng.
- Tlosa mocheso hona joale ha ho pheha ho tla tsoela pele ho etsahala esita le ka mor'a hore u etse joalo. E-re sejana se lule setofong (se koaletsoe) metsotso e 5.
- Koahela le ho khabisa Pulao le coriander e ncha e khethiloeng. Sebeletsa ho piping e chesang ka Tomato Chutney ea 'Mè oa monate kapa Raita oa khetho ea hau.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 452 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 192 mg |
| Li-carbohydrate | 90 g |
| Fiber Fiber | 12 g |
| Liprotheine | 20 g |