I-Turai Ki Sabzi iyinhlaziya yaseNyakatho yeNdiya ye-okra yama-Chinese ethosiwe.
Ngokwalo, i-turai noma i-okra yesiShayina ikunambitheka ngokungathandeki hlangothi futhi kubhekwe njengabantu abahle kakhulu. Kwenziwe kahle, noma kunjalo, ingaphakanyiswa into ethile ekhethekile futhi ibe yiphuzo eligculisayo nelomnandi noma ukudla okuyisisekelo.
Okuzokwenza
- I-1 kilogram (1/2 kg) i-turai (i-Okra yesi-Chinese) iguqulwe njengoba ichaziwe ngezansi
- Izipuni eziyi-3 ezingathathi hlangothi amafutha okupheka njengemifino, i-canola noma i-sunflower
- 1 ithisipuni
- imbewu ka-cumin
- 1 ithisipuni
- I-Saunf (imbewu ye-fennel)
- 2 izimpukane ezibomvu ezomile, eziphukile zibe izingcezu ezincane (okukhethwa kukho kodwa unikeza isidlo ukukhahlela okuhle)
- 2 anyanisi ekhulu, lisikiwe kancane
- 1 isipuni se-garlic unamathisele noma u-garlic oqoshiwe
- 2 utamatisi omkhulu oqoshiwe
- 1 isipuni coriander
- 1/2 isipuni cumin
- 1/2 isipuni
- i-turmeric
- 1/2 isipuni elibomvu i-chili powder (ozikhethela)
- Usawoti ukunambitha
Indlela Yokwenza
Lungisa i-Turai / Okra
- Njengoba yonke imifino inezinhlanga ezinzima ebusweni bayo, izodinga ukulungiswa okukhethekile. Ngemuva kokugeza nokubamba i-turai ngayinye eyomile. Sika izintonga kanye namabhodlela we-turai ngayinye bese-ke, usebenzisa i-peeler yemifino, uhlwithe izigqoko ezinzima.
- Isikhumba esiphakathi kwamapulangwe singasala ngoba sincane. Sika i-turai ibe yindilinga, izicucu ezinjenge-disc, cishe u-1/3 amasentimitha ubukhulu.
Pheka i-Turai / i-Okra
- Misa wok noma kadhai ekushiseni okuphakathi. Uma lo wok ushisa, engeza amafutha okupheka kuwo nokushisa.
- Emafutha ashisayo , engeza imbewu ka-cumin nembewu ye-fennel. Vumela ukuba bahlume. Lapho i-spluttering iyeka, engeza izinhlamvu ezibomvu zesilwane bese usuka imizuzwana engu-30. Ama-chilies azovula umbala omnyama.
- Manje engeza u-anyanisi osikiwe bese uwashiya aze athambile. Ama-anyanisi anika isidlo ubumnandi obunjalo, ngakho-ke ungabonisi anyanisi ngoba ubona ukuthi uzolahleka lobumnandi. Gcoba njalo ngenkathi ususa u-anyanisi, ukuwavimbela ekushiseni.
- Engeza unamathisela u-garlic noma i-garlic oqoshiwe bese usuka ngomzuzu owodwa.
- Manje engeza utamatisi bese ugijima uze uqale ukuphendulela kahle futhi u-pulpy.
- Engeza i-coriander, i-cumin, i-turmeric ne-red powder, i-season ukunambitha usawoti futhi uvuselele kahle. Sungula le ngxube (eyaziwa ngokuthi i- masala ) kuze kube yilapho amafutha eqala ukuhlukaniswa nayo. Lokhu kubonisa ukuthi i-masala iphekwe.
- Manje engeza i-turai oyilungiselele ekuqaleni. Ufafaze ngamanzi uphinde uvuselele kahle ukuqinisekisa ukuthi izingcezu zenziwe kahle nge-masala.
- Pheka kuze kube yi-turai ethambile kepha hhayi i-pulpy ( al dente ). Gwema njalo ngenkathi upheka ukuze uvimbele ukushisa. Uma uthola ngenkathi isitsha siphelile, ukhululeke ukufafaza amanzi amancane ukuze usize ukupheka. Umphumela kufanele ube isidlo esomile.
- Khonza i-turai ki subzi ne- chapati kanye nokuthanda kwakho okuthandayo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 83 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 193 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 4 g |