I-red lentil dahl iyisisekelo esisheshayo, esilula sokudla, futhi lesi sidlo siyi-version enobunene be-intanethi ye-East Indian. I-lentile ebomvu iphinde ibe namafutha aphezulu, aphezulu amaprotheni wezitshalo enempilo, amaminerali kanye ne-fiber, futhi ayindlela ephumelelayo futhi enhle kakhulu ekutholeni ukondla kwangempela. Ngokungafani namanye amalenti, ama-lentile abomvu aphuka uma uwapheka, ngakho-ke aziboleka ekusetshenzisweni ku isobho, amasoso nama-stews esikhundleni sokudliwa izitsha ezifana nezaladi noma inhlanganisela yokusanhlamvu kanye nobhontshisi. I-Dahl (okungaziwa ngokuthi i-dhal noma i-dal) iyisisekelo esikhulu saseNdiya, ePakistan, eNepal, eSri Lanka naseBangladesh, futhi senziwa nanoma iyiphi inqwaba yamapulisi, okubandakanya ama-peas ahlukaniswe, ubhontshisi wezinkukhu, ama-chick peas kanye nama-black or green lentils. Ungaba nomuhle ngokudla ukudla okwenziwe nge-pulses ngoba kunezinyathelo eziphansi kakhulu zemvelo futhi kuyisitshalo esimeme kakhulu. Khonza i-dahl ngerayisi enobuthi e- steamed , i- quinoa eyisisekelo , imifino, nama-izaqathi noma u-sikwashi. (Bheka ngezansi kokusikisela okungaphezulu kokukhonza).
Okuzokwenza
- 2 wezipuni amafutha omnqumo (noma amafutha kakhukhunathi noma oqoshiwe amafutha sesame)
- 1 anyanisi omncane (oqoshiwe)
- 2 clove garlic (oqoshiwe)
- 1 ithisipuni imbewu lwesinaphi
- Izipuni ezimbili kuya kwezingu-3 zi-curry powder ezincane
- 1 ithisipuni cumin (umhlabathi)
- 1 ithisipuni ginger fresh (oqoshiwe)
- 4 izinkomishi amanzi
- 2 amaphini usawoti
- I-pepper ebomvu ukunambitha (esisha)
- 1 indebe eyomile lentile obomvu
- 4 wezipuni cilantro (oqoshiwe)
Indlela Yokwenza
Esigumbini esikhulu, sishisa amafutha omnqumo phezu komlilo ophakathi. Engeza u-anyanisi oqoshiwe negalikhi bese usuka kuze kube yilapho uguqukile, cishe imizuzu emihlanu.
Engeza imbewu yesinaphi, i-curry powder, i-cumin ne-ginger, bese uvuselela umzuzu owodwa. Engeza amanzi, usawoti kanye namalenti. Letha i-lentile emathumba, ikhava, unciphisa ukushisa futhi vumela ukuma kuze kube yilapho lentile ithambile - cishe imizuzu engama-30. Lungisa isisindo, wengeze usawoti usawoti kanye nosawoti omusha omusha ukuze unambitha.
Faka ku-cilantro bese ukhonza.
Ukunikeza iziphakamiso:
I-Basmati yaseBrown kanye neRandi i-Wild Pilaf
I-Rice Rice Salad ne-Walnuts ne-Currants
I-Savory Sauteed Kale
Ihhavini elivuthiwe eligcotshwe ngamakhowe
Sautéed Broccoli nge Shallots, Garlic kanye Lemon
I-Sauteed Broccoli Rabe nePine Nuts, Izimbali kanye ne-Garlic
Ubhontshisi obuluhlaza ne-Ginger, i-Garlic, i-Chili ne-Mint
I-Steam Sautéed Bean Ginger Beans Green
Ikhonza 4
I-Copyright 2009 nguJen Hoy
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 261 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 109 mg |
| Ama-carbohydrate | 45 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 16 g |