Imifino yemifino yaseMindiya yaseNdiya - i-Sabzi Recipe

I-subji yama-Indian (noma i-sabzi) iqukethe imifino ephekwe ngezinongo nama-curry flavour, futhi kuyindlela enhle yokuthola imifino eminingi ekudleni kwakho. Iphezulu e-fibre, e-calories ephansi, futhi igcwele ukunambitheka. Ngenkathi inguqulo yokudlela isidlo esindayo, esinomusa, lesi sinempilo enhle, esenziwe ngama-peas aluhlaza, ukholifulawa, utamatisi kanye nezinongo eziningi zamaNdiya. I-vegan ne-gluten-free.

Khonza ngelayisi elibomvu noma i-tortilla egcwele-ukolweni, i-yogurt ephansi ye-greek noma i-lentile ephekwe ukuze uthole ukudla okunomsoco.

Okuzokwenza

• I-1/4 indebe yamafutha lwesinaphi (i-canola noma amafutha omquba angashintshwa esikhundleni se-flavor engavamile)
• 1 tbsp. imbewu yesinaphi
• 1 tbsp. imbewu yonke ka-cumin
• 2 anyanisi, oqoshiwe
• 1 tbsp. i-ginger esisha, ihlisiwe
• 1 tbsp. i-jalapeno esisha, i-minced
• 1 tbsp. i-turmeric
• 2 tsp. coriander
• 1 tsp. i-garam masala
• 1 tbsp. i-fenugreek (ngokuzithandela)
• 1 ukholifulawa omkhulu, oqoshiwe
• 1 indebe eluhlaza okwehlaza
• 3 utamatisi amakhulu, oqoshiwe
• 2 bell pepper, oqoshiwe
• 2 izinkomishi isipinashi
• Dash usawoti, ukunambitha

Indlela Yokwenza

1. Sishisa ama-canola noma ama-mustard ku-skillet enkulu. Fry imbewu ye-mustard ne-cumin imizuzu embalwa, ize ivele iqede.
2. Engeza u-anyanisi, i-ginger, ne-jalapeno pepper, futhi gazinga eminye imizuzu engu-3-4. Engeza i-turmeric, i-coriander, i-garam masala nokushisa komunye umzuzu, bese ufaka ukholifulawa, i-peas eluhlaza, pepper, amakhowe kanye ne-bell pepper.
3. Ncishisa ukushisa kuze kube sezingeni eliphansi nokushisa imizuzu 10-12 kuze kuphekwe imifino. Ngeza isipinashi nokushisa kuze kube yilapho ususwa. Isizini kancane ngosawoti, ukunambitha.

1. I-subir subir ene-rice dish ephethwe yi-Indian efana nelayisi le-basmati i-Indian .

Uma uthanda iresiphi ye-subji, pheqa phansi ukuze uthole izindlela zokudla zokudla ezidliwayo zemifino kanye nama-vegan .

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	166
Inani lamafutha	10 g
I-Fat egcwele	1 g
I-Fat Unsaturated	6 g
I-cholesterol	0 mg
I-sodium	99 mg
Ama-carbohydrate	18 g
I-Fiber Dietary	6 g
Amaphrotheni	5 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)