Uma ucabanga ukuthi awuthandi ukudla imifino yakho, ungase ushintshe ingqondo yakho lapho uthola lezi zitshalo ezilula futhi ezinempilo ezicwiliswa ngobisi obisikakhukhunathi obushukela ama-Indian and Thai curries, kodwa ngokuhlanganiswa kwenambitheka hhayi ikakhulukazi yendabuko kuya kungaba ukudla. Cishe noma yikuphi ama-veggies azokwenza kule recipe ukuze uthole ubuciko! Zama ukungeza isipinashi ukuze uthole imifino yakho, noma ummbila wengane ukuze uthole ushintsho olumnandi.
Kule iresiphi yemifino, i- vegan ne-gluten-free, ingxube yemifino, kuhlanganise ne-cauliflower, ubhontshisi obuluhlaza, izaqathe kanye ne-zucchini zikhonjiswa ngobisi lwe-coconut u-curry sauce owenziwe ngo-anyanisi, i-garlic, i-ginger fresh, i-green chili kanye nezinongo eziningi zamaNdiya, kuhlanganise ne-turmeric, i-coriander ne-curry. Qaphela ukuthi kuzo zonke lezi zinongo ezimnandi, iresiphi imane nje imemela uketshezi omncane kasawoti kodwa, uma usetshenziselwa ukuphuza kakhulu ukudla kwakho, ungase ufune ukungeza kancane kancane kwisitsha sokugcina.
Lezi zinambuzane zine-sauce eyengeziwe, ngakho-ke ungabakhonza phezu kwelayisi, i-noodle (noma irayisi i-noodle, ngisho!), Noma uzame ngamabele okusanhlamvu njengama-millet noma i- quinoa yokudla kweminye yemifino ephelele.
Lezi zitshalo ezivuthiwe zikakhukhunathi ziyi-vegetarian, vegan, ne-gluten. Njengokwenza ama curries wezitshalo ezenziwe ngokwenza? Nazi ezinye ze- curries zemifino ezivela emhlabeni jikelele .
Okuzokwenza
- 1 anyanisi, oqoshiwe
- 3 clove garlic
- 1 tbsp. i-ginger esisha, ihlisiwe
- 1 okuphakathi okuluhlaza okwesibhakabhaka oluhlaza
- 1 tbsp. amafutha yemifino
- 1/2 tsp. i-turmeric powder
- 1/2 tsp. umhlabathi coriander
- 1 tsp. i-cumin
- 1 tsp. i-curry powder
- 1/2 ukholifulawa, oqoshiwe
- 1 indebe yebhontshisi eluhlaza
- 1 isanqante, lisikiwe
- 1 zucchini oluphuzi noma oluhlaza, lisikiwe
- 1 inkomishi ubisi lwekakhukhunathi
- 1/2 tsp. usawoti, noma ukunambitha
Indlela Yokwenza
- Okokuqala, faka u-anyanisi, i-garlic, i-ginger kanye nesilwane eluhlaza kwiprosesa yokudla futhi usebenze kuze kube yilapho ubhebhezela kakhulu.
- Dlulisa le ngxube ye-anyanisi ehlanganisiwe kwi-skillet enkulu, kanye namafutha omifino. Hlanganisa inhlanganisela yamafutha no-anyanisi phezu komlilo ophakathi bese uvumela ukupheka okwesikhashana noma emibili, uvuselela njalo, bese ufaka ku-turmeric, coriander, i-cumin ne-curry powder nokushisa ngomzuzu owodwa nje.
- Okulandelayo, engeza ukholifulawa oqoshiwe, ubhontshisi obuluhlaza, isanqante, i-zucchini nobisi lwekakhukhunathi bese uvuselela kahle ukuhlanganisa. Isizini ngokukhululekile nge 1/2 isipuni usawoti, noma ukunambitha.
- Ukumboza bese uvumela imifino ukupheka phezu kokushisa okuphansi okungenani imizuzu engu-20, noma kuze kube yilapho zonke izikhumba zithenda. Ingqikithi yomswakama uzokhuphuka njengoba ingxube yemifino ipholile, ngakho ungakhathazeki uma kubonakala sengathi kunoketshezi oluncane kakhulu ekuqaleni.
Khonza imifino yakho ekhukhunathiwe kakhukhunathi ngaphezu kwelayisi elimhlophe noma elibomvu noma, zama enye okusanhlamvu enempilo enhle ukuze uthole isidlo sangempela semifino nemifino.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 288 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 11 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 333 mg |
| Ama-carbohydrate | 34 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 9 g |