Mohala oa palak matar oa India (kapa matar palak, haeba u khetha) ke sejana sa meroho sa limela tsa spinach le lierekisi tse monate le tsa vegan tse nang le mongobo o motsoako oa tomate. K'honthinong ena, palak (spinach) le matar (lierekisi) li hlabiloe ka ho kopanya morobo oa linoko tsa Maindia ho kopanyelletsa le peo ea cumin, coriander, chili, turmeric le tamarind e nyenyane. U ka tlohela tamarind, haeba u se na mohloli oa eona, ntle le ho fetola boteng ba sejana haholo.
Hobane recipe ena ea palak matar e sebelisa oli ea meroho ho e-na le ghee, ke meroho ea limela, vegan le gluten (feela etsa bonnete ba hore linoko tsa hau li na le gluten).
Bakeng sa sejana sa spicier, kenyelletsa lipeo tse tala tse teteaneng hammoho le lipeo tsa komine mohato oa pele, kapa sejana se seng sa vegan, u ka kenya letsoho la Indian paneer cheese (kapa vegan tofu paner substitute ) ho etsa pala matar paneer.
Fupella fatše bakeng sa lijo tse ling tsa lijo tsa meroho le tsa Vegan tsa Indian ho leka lapeng.
Seo U tla se Hloka
- 3 di-teaspoon oli ea limela
- 1/4 teaspoon peo ea cumin
- 1/2 senoelo langa le le lej puree
- Likopi tse 4 tse ncha tsa spinach kapa lebokose le le leng la bo-spinach le leqhoa, le thawed
- 2 di-teaspoon coriander phofo
- 1/4 teaspoon lero le phofo
- 1/4 teaspoon. garam masala
- Tlosa phofo ea turmeric
- Letsoai, ho latsoa
- 1 teaspoon tamarind pata
- 1 khase ea likhase tse tala, ebang ke makotikotlong kapa leqhoa le thawed
Kamoo U ka e Etsang
Ho feta mocheso o phahameng, kenngoa oli ka sekotlolo ebe o eketsa peo ea komine. Lumella peo ea komine ho "pop", e tla nka metsotso e le 'ngoe kapa tse peli.
Ka mor'a hore peo ea komine e hlahe, e fokotsa mocheso ho isa bohareng, ebe o eketsa lero la tomate, le susumetsang ho kopanya hantle. Ka mor'a moo, eketsa sipinake le mocheso ho fihlela sipinake e senyehile hantle, metsotso e ka bang leshome ho isa ho leshome le metso e mehlano.
Ha sipinake e kentse letsoho, eketsa linoko tse setseng - phofo ea coriander, phofo, garam masala, phofo ea turmeric, letsoai le tamarind penta, e susumetsang hantle ho kopanya.
Hang ha linoko li kopane hantle, eketsa lierekisi tse tala 'me u phehele metsotso e 5 kapa feela ho fihlela ho chesa, ho hlohlelletsa ha ho hlokahala.
Sebeletsa sepinche sa hau sa Maindia le lierekisi li chese ka raese e nang le steamed le majaane.
Joaloka ho etsa lijo tsa Maindia tse entsoeng ka mahahapa tse kang sejana sa matha sa palak? Mona ho na le mefuta e seng mekae e meng ea lijo tsa mefuta ea lijo tsa meroho le vegan ho leka:
- Kakaretso ea li-lentile tsa sambar
- Li-samosas tsa limela tse jang limela tse nang le lierekisi le litapole
- Kokonate ea meroho e khutsitseng lentile
- Li-vegan le maqheku a maiketsetso
- Meroho e mefuta-futa ea Indian-spiced (subji)
- Fried paneer pakoras
- Indian tandoori-spiced tofu e khabisitsoeng
- Matapo a Aloo (litapole tse nang le litapole tsa Indian le lierekisi
- Lihlahisoa tse ling tsa lijo tsa Indian tsa lijo tsa meroho
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 100 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |