Bangaki kithi abafuna ukuba abahle futhi badle isilinganiso sethu nsuku zonke semifino, kodwa abazi ukuthi bangabaphi ukupheka nabo? Isibonelo, uBaba wayenesimo sokupheka futhi wangitshela ukuthi ngicela iresiphi !! Umama wami cishe wayejabula! Uthe ube nemifino ehlanganisiwe efriziwe. Yini angayenza? Ngiyathanda izimo ezinjengalezi! Masibhekane nakho; Amagciwane angaba mnandi kakhulu uma engenzi lutho noma engalungile.
Ngenhlanhla, kuningi okumele ukhethe lapho ukukhathazeka kwamaNdiya kukhathazekile khona. Futhi ingxenye engcono kunazo zonke, akudingeki ukuba ube nomfutho ngakho. Abaningi bethu banemigodi efriziwe efrijini lethu. Nansi iresiphi yami elula-ye-peasy yokubashaya ngesidlo esihlwabusayo, esilula esihamba kahle ngelayisi e-plain, i-Chapatis eshisayo noma i-Parathas. Ungakwazi futhi ukukukhonza njengendwangu yecala ne-Daal (lentils). Bheka futhi uzame. Uzojabula.
Okuzokwenza
- Amagremu ama-500g ahlanganisiwe, okufakwe emifino efriziwe - isibonelo, i-cauliflower, i-broccoli, ubhontshisi, ummbila, i-peas
- 1 anyanisi esikhulu ihlukaniswe
- 3 Utamatisi omaphakathi osayizi ophakathi
- 2 ama-chilies aluhlaza (ukunciphisa uma ufuna ukushisa okuncane)
- I-ginger eyodwa engu-1
- 5 clove garlic
- 3 tbsp i-vegetable / canola / amafutha okupheka i-sunflower
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp. i-red powder (okuzikhethela)
- 1/4 tsp. i-turmeric powder
- 1 tsp. i-garam masala
- Usawoti ukunambitha
- 4 tbsp i-yogurt encane engasetshenziswanga (akumelwe ibe yinkimbinkimbi), ifakwe kuze kube lula
- I-coriander entsha eqoshwe ukuhlobisa
Indlela Yokwenza
- Thaw imifino ngokuphelele. Lokhu kungcono kakhulu ngokuzibeka epuleti isikhathi esithile. Ungakwazi ukuzinamathisela ku-microwave, kodwa lokhu kwenza kube mushy.
- Ngenkathi imifino ihlanjululwa, faka u-anyanisi oqoshiwe, utamatisi, ama-chilies aluhlaza, i-ginger, ne-garlic ibe yiprosesa yokudla bese ugaye ube unamathisela obushelelezi. Asikho isidingo sokwengeza noma yikuphi amanzi kulokhu ngenkathi ukugaya njengoba ama-tomates avela ketshezi okwanele.
- Sishisa amafutha okupheka epanini elijulile phezu kokushisa okuphakathi. Uma ushisa, engeza ingxube engenhla nazo zonke izinongo eziphuzile ezihlanganisa i-garam masala.
- Gcoba futhi gazinga / gwema kuze kube yilapho amafutha eqala ukuhlukaniswa nama-masala. Hlanganisa njalo ukuvimbela i-masala ekunameni nokushisa. Kungase kudingeke nokuba ufafaze amanzi manje bese uvimbela i-masala ngokunamathela nokushisa.
- Uma ama-masala eseqedile (njengoba ngenhla), engeza imifino exubekile bese ugoqa kahle. Isizini nosawoti ukunambitha bese ufaka isigamu sendebe yamanzi afudumele. Pheka kuze kube yimifino yithenda kodwa hhayi i-pulpy / overcooked. Susa ekushiseni bese ugxila ku-yogurt uze uhlanganiswe ngokugcwele.
- Gcoba nge-coriander entsha eqoshiwe bese ukhonza noJeera Rice , ilayisi elimhlophe, i-Chapatis eshisayo noma i- Parathas !
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 241 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 2 mg |
| I-sodium | 206 mg |
| Ama-carbohydrate | 48 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 12 g |