Le raita kokubili okunambithekayo futhi okunomsoco. Sikhonze nge-daal oyikhonzile futhi irayisi elibilisiwe noma elimnandi ukuze uthole ukudla okunomsoco wemifino!
Okuzokwenza
- 2 tbsps amafutha okupheka / i-canola / i-sunflower
- 1 isipinashi se-bunch, ehlanziwe futhi eqoshiwe (cishe 1/2 lb noma ama-250 gms)
- 2 "ucezu lwe-ginger ovuthiwe
- Ama-chilies aluhlaza okhethiwe kahle (okukhethwa kukho)
- 1 inkomishi fresh, yogurt unsweetened yogurt - whisked kuze bushelelezi
- usawoti ukunambitha
- 2 tbsps amafutha okupheka / i-canola / i-sunflower
- 1 imbewu ye-tsp cumin
- Ama-clove ama-5 aqoshwe kahle kakhulu
- 1 i-chili elibomvu elomile liphukile libe izingcezu ezincane
Indlela Yokwenza
- Sishisa amafutha okupheka epanini ekushiseni okuphakathi. Engeza isipinashi, i-ginger nama-chilies aluhlaza kuso bese upheka kuze kube isipinashi. Susa emlilweni bese uvumela ukupholisa.
- Beka ingxube yesipinashi endaweni yokuxuba. Engeza i-yogurt nosawoti ukunambitha. Hlanganisa ukuhlanganisa konke izithako kahle. Gcina eceleni ngoba manje.
- Sishisa amafutha okupheka asele epanini elincane futhi uma ushisa, engeza imbewu ye-cumin, i-garlic eqoshiwe, kanye nezinhlamvu ezibomvu ze-chili. Fry kuze kube khona ukugaya futhi izinongo zincane kakhulu.
- Uma lokhu kwenzeka, susa ekushiseni futhi uthele ngokulinganayo phezu kwengxube ye-yogurt yesipinashi. Mnumzane ukuhlanganisa nokukhonza.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 187 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 8 mg |
| I-sodium | 297 mg |
| Ama-carbohydrate | 33 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 9 g |