I-Chana masala nge isipinashi iyinhlobonhlobo yemifino yendabuko yokudla yaseNdiya futhi ethandwa kakhulu. Uma ungenayo yonke izinongo ezandleni, kuhle ukushiya omunye wabo ngaphandle kwenkinga enkulu, kodwa ungashiyi okungaphezu kokubili noma uzoba nesitsha esihluke ngokuphelele (nesibindi!) Ezandleni zakho. Ukuze uthole i-heartier chana masala, uphonsa ku- tofu okuthize nge-chickpeas bese ukhonza phezu kwelayisi.
Ukupheka okulula kwemifino yaseNdiya njengaleli kwenza kube lula ukuba nomndeni waseNdiya ophekwe ekhaya nomzamo omncane kakhulu. I-recipe engaphezulu yendabuko ye-chana masala ingabiza izithako ezimbalwa ezingasetshenziswa kuphela ku-intanethi noma ekudleni okuseNdiya, njenge-amchur (omisiwe omango powder), futhi ngezinye izikhathi imbewu yemaromegranate. Le iresiphi yemifino kanye ne-vegan isetshenziselwa abapheki abesentshonalanga, abanezinongo ezivame kakhulu nezithako ongayithola ezitolo ezinkulu zokudla ezinkulu kakhulu.
Isidlo esinjengalokhu kufanele sikhonze noma irayisi elimhlophe elimhlophe, irayisi yomdabu waseNdiya elula noma mhlawumbe irayisi yama-lemon noma, uma ufuna amaprotheni engeziwe, i- quinoa . U-Chana Masala uphelele ngokuqhwaza futhi uthatha ehhovisi ngemuva kwesidlo sasemini kamuva, ngakho-ke yenza i-batch kabili uma ungathanda!
Okuzokwenza
- I-anyanisi ye-1/2, eqoshiwe
- 3 clove garlic, diced
- 1 i-chickpeas emanzini (okubizwa nangokuthi ubhontshisi we-garbanzo) noma izinkomishi eziyi-1/2 eziphekwe + amanzi angu-1/2 indebe
- 3 wezipuni amafutha omnqumo
- Ijusi kusuka ku-lemon eyodwa (i-apox 2 yezipuni)
- 1/2 isipuni se-curry powder
- 1/2 isipuni coriander powder
- 1/2 isipuni cumin
- 1/2 isipuni
- i-garam masala
- Isiqu esikhulu sepinishi noma ama-handfuls amabili, ahlanza
Indlela Yokwenza
- Esikhathini esikhulu se-skillet noma se-frying, anyanisi anyanisi ne-garlic emafutheni omnqumo kuze kube lula, cishe imizuzu engu-3-5.
- Engeza ama-chickpeas ngqo kusuka e-can, kuhlanganise nawo wonke amanzi.
- Engeza ijusi lamakhemikhali nezinongo, ukumboza, futhi udwebe imizuzu engu-10-15, uvuselele ngezikhathi ezithile, ungeze amanzi amaningi uma kudingeka kuze kube yilapho izinkukhu ziphekwe futhi zithobile.
- Nciphisa ukushisa, engeza isipinashi nesembozo. Vumela isipinashi ukuthi senze imizuzu engu-2-4.
- Khonza ngokushesha futhi ujabulele i-chana masala yakho!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 414 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 0 mg |
| I-sodium | 291 mg |
| Ama-carbohydrate | 53 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 16 g |