I-Sookha Kala Chana kulula ukwenza futhi iyakuthande kakhulu njengendlela yokudla noma isitsha sokudla ukuze uhambisane ne-entree. Njengenzuzo eyengeziwe, i-Chana nayo imthombo omuhle kakhulu weprotheyini.
Okuzokwenza
- 2 izindebe iKala Chana (ama-chickpeas amnyama) - wageza futhi ugonywa emanzini ebusuku
- 3 tbsps yemifino / i-canola / i-sunflower
- amafutha okupheka
- 1 imbewu ye-tsp cumin
- 2 izimpukane eziluhlaza zifaka ubude obude
- 3 tbsps i-ginger elishayo
- 2 tbsp oqoshiwe
- ugaliki
- 1 anyanisi omkhulu oqoshiwe
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp
- i-turmeric powder
- 1/2 tsp
- i-red chili powder
- I-1/2 tsp i-Mango mango eluhlaza (amchoor)
- 2 utamatisi ophakathi aqoshiwe angama-cubes angu-1
- 1/4 indebe fresh amaqabunga coriander oqoshiwe
- ijusi ka 1/2 i-lime noma ilamula
- usawoti ukunambitha
Indlela Yokwenza
- Bilisa ama-chickpeas kumpheki ocindezelayo noma epanini elikhulu kuze kube lula. Hlanganisa bese ugcine eceleni kwaze kamuva.
- Sishisa amafutha okupheka epanini elijulile futhi uma kushisa, engeza imbewu ye-cumin. Pheka baze bahlume.
- Engeza ama-chilies aluhlaza bese upheka aze ayeke ukuhluma. Manje engeza i-ginger nogalikhi futhi gazinga imizuzu engu-2-3. Engeza anyanisi kanye gazinga kuze kube lula.
- Engeza ama-chickpeas abilisiwe, i-coriander, i-cumin, i-turmeric, isilili ebomvu, i-raw mango powders futhi uhlanganise kahle.
- Pheka imizuzu emibili bese ufaka utamatisi, i-coriander eqoshiwe, nosawoti ukunambitha. Hlanganisa kahle bese upheka imizuzu engu-4 kuya kwemihlanu ngaphezulu.
- Vala umlilo bese uhlobisa ngejusi likalamula. Hlanganisa bese ukhonza ngenkathi ushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 225 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 246 mg |
| Ama-carbohydrate | 39 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 11 g |