I-Gobhi methi, eyaziwa nangokuthi i- methi methi , isidlo sendabuko saseNdiya. Izimbali ze-oauliflower zihlanjululwa nge-ginger elimnandi kanye ne-garlic yogurt sauce bese zithosiwe no-anyanisi namatamatisi. Ithimba le isitshalo semifino nelayisi elibilisiwe elibandayo noma ama-chapati ashisayo (i-flatbread yaseNdiya).
Okuzokwenza
- 1/2 kg ukholifulawa florets
- 250 amaqabunga amafenugreek (ama-stalks asusiwe)
- I-2 tsp i-garlic unamathisele
- 1 i-tsp ginger unamathisele
- 2 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp
- i-turmeric powder
- 1/2 tsp
- i-red chili powder
- 1 inkomishi yogurt
- 2 tbsps
- amafutha okupheka (
- imifino / i-canola / i-sunflower amafutha)
- 1 anyanisi omkhulu (oqoshiwe)
- 3 utamatisi amakhulu (oqoshiwe)
- Dash usawoti (noma ukunambitha)
- Izipuni ezimbili zamanzi we-lime (ijusi le-1 lime)
- 1/4 indebe yamacoriander (oqoshiwe, ukuhlobisa)
Indlela Yokwenza
- Hlanganisa i-yogurt, i-ginger kanye ne-garlic pastes nazo zonke izinongo kahle.
- Engeza izintambo zekholifulawa kule ngxube bese uhamba ngehora.
- Sishisa amafutha okupheka epanini, engeza anyanisi kanye gazinga kuze kube lula.
- Engeza utamatisi kanye gazinga kuze kube lula.
- Engeza i-cauliflower ne-yogurt marinade bese uxuba kahle.
- Engeza amaqabunga e-fenugreek uhlanganise kahle. Engeza usawoti ukunambitha.
- Pheka kuze kube khona ukholifulawa (kodwa hhayi elithambile kakhulu), ukugqugquzela ngezikhathi ezithile.
- Cisha umlilo, uhlobise ngejusi likalamula futhi ususe amaqabunga e-coriander bese ukhonza ngelayisi elibilisiwe noma i-chapati (i-flatbread yaseNdiya).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 241 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 16 mg |
| I-sodium | 252 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 14 g |