Jabulela le recipe ye-vegetarian ne-Vegan enempilo enempilo ye-mung dal. I-Mung dal, ngezinye izikhathi i-"moong dal", noma i- lentile ephuzi e-Indiya, i-recipe yendabuko yama-Indian. Le nguqulo elula ye-mung dhal isobho igxilisa i-dal emifino yemifino, i- turmeric , ne-cayenne ye-spicy and flavourful-kodwa eyilula-isitshalo se-Indian lentil dal dish.
Ama-lentile we-Moong dal aphephe kakhulu ukupheka kunamabhontshisi - ngisho nama-lentile avamile - lapho epheka kusukela ekuqaleni ngoba amancane kakhulu, futhi, njengenzuzo eyengeziwe, i-lentils iyadula kakhulu (ungayithenga ngesigaba sokudla okuningi ) futhi ungumthombo omkhulu wamaprotheni wezitshalo nezitshalo. I-denti eliphuzi eliphuzi aliyona isidlo esiphelele yedwa, kodwa ingaba isidlo esilula uma ihlanganiswe nelayisi elimhlophe (noma elinye okusanhlamvu lonke , uma ukhetha). Ungagcina izinsalela ezikhungweni ezilinganayo zokukhonza ukuze ungene ehhovisi ukushisa ngesidlo sasemini, uhlanganiswe nesaladi encane eluhlaza esikhundleni selayisi.
Ukukhathazeka ngamafutha? Thumela amafutha bese ushisa u-anyanisi nezinongo ku-pan okungenamathela ngethinti yamanzi kunokuba wenze lokhu iresiphi engabi namafutha futhi kuncishiswe ngamakhalori.
Le recipe yi-vegetarian, vegan, ne- gluten-free (hlola izithako zakho zibe yiqiniso 100%, ikakhulukazi umhluzi wemifino nezinongo).
Okuzokwenza
- 1 inkomishi unga dal
- 2 izinkomishi amanzi noma
- umhluzi wemifino
- 1 ithisipuni turmeric
- Dash cayenne pepper (noma ngaphezulu, uma uthanda i-spice!)
- 1/2 isipuni usawoti
- 2 wezipuni wegajarini ye-vegan noma amafutha omnqumo
- I-anyanisi e-1, eqoshiwe
- 1 ithisipuni
- imbewu ka-cumin
- 2 ephelele
- ama-clove
- Pepper omnyama ukunambitha
Indlela Yokwenza
- Esikhathini isobho esikhulu noma i-stock pan, hlanganisa i-mung dal noma i-lentile ephuzi, umhluzi wemifino, i-turmeric, i-cayenne, nosawoti. Letha ekumamiseni kancane. Ukumboza kancane nge-lid futhi uvumele ukupheka okungenani imizuzu engu-20, futhi kuze kube amaminithi angu-30-40 uma ukhetha i-dal elula. Ungangeza uketshezi oluthe xaxa uma kudingeka.
- Esikhatsini se-skillet ehlukile, faka u-anyanisi, imbewu ka-cumin, ne-clove ku-margarine noma ngamafutha omnqumo ngamaminithi ambalwa nje, kuze u-anyanisi athambile.
- Engeza u-anyanisi nezinongo ku-mung dal noma i-lentile futhi uvumele ukumisa imizuzu embalwa, uvuselele kahle ukuhlanganisa. Fafaza nge-dash of pepper omnyama bese wengeza usawoti owengeziwe ukunambitha, uma kudingeka. Khonza obala, njengesobho noma ngaphezulu kwelayisi.
I-Dal ijwayele ukukhukhuza kancane uma ipholile, ngakho-ke ungase ufune ukungeza amanzi amaningi uma uhlela ukuthi usele, kepha kukhona okunye okuthandayo okubandakanyeka nokuthi unobuncane kangakanani noma ubukhulu kangakanani uthanda i-dal yakho be.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 108 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 378 mg |
| Ama-carbohydrate | 9 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 4 g |