Sookha Kala Chana e bonolo ho e etsa le ho e rata haholo e le sejo se monate kapa sejana se lehlakoreng ho tsamaisana le entree. Joaloka phaello e eketsehileng, Chana e boetse ke mohloli o motle oa liprotheine.
Seo U tla se Hloka
- Likotlolo tse peli Kala Chana (li-chickpeas tse ntšo) - hlatsoa 'me o kenngoa metsing ka bosiu bo le bong
- 3 tbsps meroho / canola / soneblomo
- oli ea pheho
- 1 tsp peo ea cumin
- 2 limela tse tala li arolelitse bolelele ba tsona
- 3 tbsps ginger e ncha e ncha
- 2 tbsp khabeloa
- konofole
- 1 eiee e kholo e khethiloe hantle
- 2 tsp coriander phofo
- 1 tsp phofo ea cumin
- 1/2 tsp
- turmeric phofo
- 1/2 tsp
- phofo e khubelu
- 1/2 tsp e tala ea mango e phofo (amchoor)
- Tomate e bohareng e kenngoeng ka li-cubes tse 1
- 1/4 senoelo sa makhasi a coriander a ncha
- lero la 1/2 kalaka kapa lemon
- letsoai ho latsoa
Kamoo U ka e Etsang
- Pheha li-chickpe ka khatello ea ho pheha kapa pan e kholo ho fihlela e le bonolo. Hlakola 'me u boloke ka thōko bakeng sa hamorao.
- Pheha oli e phehang ka har'a pitsa e tebileng 'me ha e chesa, eketsa peo ea komine. Cook ho fihlela ba splutter.
- Kenya lipalesa tse tala ebe u pheha ho fihlela li emisa ho senya. Hona joale eketsa ginger le konofolo mme u potlaka ka metsotso e 2-3. Kenya onion le Fry ho fihlela e le bonolo.
- Kenya li-chickpeas tse phehiloeng, coriander, komine, turmeric, chili e khubelu, mango e tala ea mango le ho kopanya hantle.
- Pheha metsotso e 2 ebe u eketsa tamati, coriander e khethiloeng, le letsoai ho latsoa. Kopanya hantle 'me u phehele metsotso e 4 ho isa ho e 5 ho feta.
- Tlosa mollo 'me u khabise ka lero la kalaka. Kopanya mme o sebetse ha o ntse o chesa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 225 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 246 mg |
| Li-carbohydrate | 39 g |
| Fiber Fiber | 8 g |
| Liprotheine | 11 g |