I-Baingan Ka Bharta (Isitshalo seqanda Esivuthiwe Sonyaka)

Kunezinguqulo ezimbili ezahlukene ze-Baingan Bharta. Enye yenziwa ngokupheka kanti enye inokudla okuluhlaza! Le dish ine-flavour ehlukile ngenxa yeoli yama-mustard kanye nezithako eziluhlaza kuwo - konke ngaphandle kwesitshalo seqanda (okugcokiwe) sisetshenzisiwe okuluhlaza.

I-Baingan Bharta iyinhlangano enempilo - isitshalo seqanda esiyisisekelo esiyinhloko, sinamafutha aphansi futhi i-sodium futhi iphezulu kumafayibha okudla, i-vithamini C ne-B6 magnesium, i-phosphorus ne-potassium. Engeza kulokho utamatisi, ama-chilies aluhlaza kanye no-anyanisi futhi upake umbhobho onamandla wokudla okunomsoco esitsheni esisodwa esisodwa!

Okuzokwenza

• 1 isitshalo seqanda esikhulu
• 1 enkulu
• anyanisi oqoshiwe kakhulu
• 1 utamatisi omkhulu oqoshiwe kakhulu
• Ama-chilies aluhlaza okhethiwe kahle (okukhethwa kukho)
• Ama-clove angu-7- 8 ayiqoshiwe kakhulu
• 1/4 indebe ye-coriander eqoshiwe
• 2 tbsp amafutha lwesinaphi
• Usawoti ukunambitha
• 1/2 lime

Indlela Yokwenza

I-Baingan Ka Bharta idinga ukuthi isitshalo seqanda sitshalwe. Lokhu kungenziwa ngezindlela eziningana ezahlukene:

1. Ukugcoba esiteji sokupheka gas ngokubeka nje isitshalo seqanda ngqo on the burner nokugcina ilangabi on setting phansi. Qhubeka uphenduka uphinde upheke kuze kube yilapho sonke isikhumba esiqandeni sesitshalo seqanda sithandwa futhi inyama yangaphakathi ibonakala ithambile. Isibonakaliso esihle sokubheka ukuthi isitshalo seqanda sibonakala 'emhumeni' ngokwawo!
2. Grill ku-grill yakho ye-oven noma kwi-barbecue grill. Nakulokhu, qhubeka ujika njalo kuze kube yilapho sonke isikhumba esiqandeni sesitshalo seqanda sithandwa futhi inyama yangaphakathi ibonakala ithambile.

1. 'Ukugcoba' kuhhavini yakho kuze kube yilapho sonke isikhumba esiqandeni sesitshalo seqanda sithandwa futhi inyama yangaphakathi ibukeka ilula.
2. Uma isitshalo seqanda sitshelwa, vumela ukupholisa ngokugcwele uphinde usule bese ulahla isikhumba esibiwe futhi ulahle.
3. Mash isitshalo seqanda cishe, esitsheni sokuxuba .
4. Engeza amafutha omasin, u-anyanisi, utamatisi, ama-chilies aluhlaza, u-garlic, amaqabunga e-coriander nosawoti ukunambitha. Hlanganisa kahle.
5. Engeza ukucindezela kwejisi lika-lime bese uxuba kahle.
6. Sisebenzela njengesitsha sehlangothini ngokuhambisana nokudla okufana nelayisi elibilisiwe elimnandi kanye neLehsuni Daal (i-lentile enamakhanda) , noma ilayisi elibilisiwe elibomvu kanye noRajma (obomvu wezinyosi curry) .

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	139
Inani lamafutha	1 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	0 mg
I-sodium	273 mg
Ama-carbohydrate	31 g
I-Fiber Dietary	8 g
Amaphrotheni	6 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)