Lena iresiphi esheshayo futhi elula ye-vegetarian ne-vegan isebenzisa i-broccoli namazambane okuphekwe kuyingxube ye-tomato sauce e-Indian-spiced nama-classical ama-Indian, okufaka i- garam masala , i-cumin powder, i-powder yesikhumba kanye ne-pepper cayenne. Konke sekuphelile nge touch of ijusi lemon ukuze kukhishwe zonke flavour futhi wenze pop.
Njengoba kungekho lutho olungaphezu kwemifino, amazambane nezinqwaba zezinongo zamaNdiya, le dish elula futhi enempilo dish kukhona vegetarian, vegan , futhi gluten-free. Sikhonze eceleni kwelayisi noma noma yikuphi okusanhlamvu okungenayo i-gluten efana ne- quinoa noma i- kaniwa ngokudla okulula okungenayo gluten kanye ne-vegan.
Okuzokwenza
- 2 utamatisi (encane eqoshiwe)
- 1 ithisipuni usawoti
- 1/2 isipuni garam masala
- 1/2 isipuni
- i-cumin powder
- 1/2 isipuni isiliva
- Okuzikhethela: 1/4 isipuni se-cayenne pepper (uma uthanda ukushisa okuncane!)
- 1 isipuni samafutha we-safflower (noma amafutha omnqumo)
- 1/2 anyanisi (oqoshiwe)
- 2 i-clove i-garlic (i-minced)
- 1 amazambane aphakathi (amancane aqoshiwe)
- 1 ikhanda le-broccoli (eliqoshiwe)
- 1 uphafaza ijusi kalamula (fresh)
- Ukuhlobisa: okuqoshiwe okusha
- cilantro
Indlela Yokwenza
- Okokuqala, usebenzisa umfoloko omkhulu, uhlanganise noma uhlanganise ndawonye utamatisi oqoshiwe, usawoti, i-garam masala, i-cumin, ne-chili powder kuze kuhlanganiswe ngokuphelele. Ungabahlambulula ndawonye ndawonye ku-processor yokudla uma lokho kulula futhi okusheshayo kuwe, noma, ungasebenzisa udoti bese uphahla uma kwenzeka ube nenkulu ngokwanele.
- Okulandelayo, esikhwameni esikhulu phezu kokushisa okuphakathi, ukushisa amafutha omnqumo noma amafutha omnqumo bese ufaka u-anyanisi oqoshiwe, u-garlic oyimifino, namazambane oqoshiwe, okugqugquzela ukuhlanganisa nokushisa amazambane ngokulinganayo. Kushisa konke ndawonye imizuzu emibili kuya kwezingu-3, bese ufaka ku-broccoli oqoshiwe. Uma i-pan igoma kakhulu, ungakwazi ukwengeza amanzi amaningi, njengoba kudingeka. Ukushisa kwamanye amaminithi amabili kuya kwangu-3.
- Engeza ingxube ye-tomato ne-spice kwi-skillet, bese uhlanganisa futhi upheke eminye imizuzu engu-6 ukuya kwangu-8, uvuselele ngezikhathi ezithile, noma kuze kube namazambane kanye ne-broccoli kokubili okuphekwe kahle.
- Uma amazambane kanye ne-broccoli bevutha kahle futhi bephekwe, khipha i-pan ngokushisa, bese ucindezela kancane ijusi lemon phezu kwe-curry (lokhu kusiza ama-flavour pop ngaphezulu), bese uhlobisa nge-cilantro encane eqoshiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 218 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 69 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 8 g |