Yawancin mu na so mu kasance mai kyau kuma ku ci kayan abinci na yau da kullum, amma ba mu san abin da za mu dafa tare da su ba? Alal misali, Ubana yana cikin yanayi ya dafa kuma ya kira ni kawai don neman girke-girke !! Mahaifiyata na farin ciki! Ya ce yana da kayan lambu mai daskarewa. Menene zai iya yin? Ina son yanayin irin wannan! Bari mu fuskanta; veggies iya zama m m idan sanya indifferently ko mugun.
Abin takaici, akwai mai yawa don zaɓar daga inda abinci na Indiya yake. Kuma mafi kyawun sashi shine, baku buƙatar yin zato game da shi ko dai. Yawancinmu muna da kayan da ke cikin dakin firiji. Ga sauƙaƙen sauƙaƙen sauƙaƙƙi na ƙwanƙwasa su a cikin dadi mai dadi, mai sauƙi wanda ke da kyau tare da shinkafa, wanda ke da zafi Chapatis ko Parathas. Hakanan zaka iya hidima a matsayin gefen tasa tare da Daal (lentils). Yi nazari kuma gwada shi. Za ku yi farin ciki.
Abin da Kayi Bukatar
- 500g chunky, gauraye kayan lambu daskarewa - alal misali, farin kabeji, broccoli, wake, masara, Peas
- 1 albasa mai yawa
- 3 matsakaici-sized tumatir gishiri
- 2 kayan sanyi (rage idan kuna son zafi kadan)
- 1 "yanki na ginger
- 5 cloves tafarnuwa
- 3 tbsp kayan lambu / canola / sunflower dafa abinci mai
- 2 tsp coriander foda
- 1 tsp cumin foda
- 1/2 tsp. red chili foda (na zaɓi)
- 1/4 tsp. turmeric foda
- 1 tsp. garam masala
- Salt dandana
- 4 tbsp lokacin farin ciki nonweetened yogurt (dole ne ba m), whisked har sai santsi
- Kayan sabo mai launi don ado
Yadda za a yi shi
- Thaw kayan lambu gaba daya. wannan ya fi kyau ta hanyar sanya su a kan farantin don wani lokaci. Kuna iya narke su a cikin microwave, amma wannan ya sanya su mushy.
- Yayinda kayan lambu ke cinyewa, sanya albasa, da tumatir, gwangwaki, ginger, da tafarnuwa a cikin wani abincin abinci sannan kuma a danna a cikin sutura mai santsi. Babu buƙatar ƙara ruwa zuwa wannan yayin karawa kamar juices daga tumatir zasu samar da isasshen ruwa.
- Gasa mai dafa abinci a cikin zurfin kwanon rufi a kan zafi mai zafi. Lokacin zafi, ƙara cakuda da sama da duk kayan kayan yaji da suka hada da magunguna.
- Gyare da fry / sauté har sai man zai fara rabu da masala. Dama sau da yawa don hana masala daga danko da ƙonawa. Kila iya buƙatar yayyafa ruwa a yanzu sannan kuma don hana masala daga danko da ƙonawa.
- Lokacin da aka yi masala (kamar yadda yake a sama), ƙara kayan lambu mai gauraya da motsawa a hankali. Season tare da gishiri don dandana kuma ƙara rabin kopin ruwan dumi. Cook har kayan lambu suna da taushi amma ba mai tsabta ba. Cire daga zafin rana da kuma motsawa a cikin yogurt har sai an cika blended.
- Ganye tare da yankakken sabo ne kuma ku yi aiki tare da Jeera Rice , shinkafa da aka zana, zafi Chapatis ko Parathas !
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 241 |
| Total Fat | 2 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 0 g |
| Cholesterol | 2 MG |
| Sodium | 206 MG |
| Carbohydrates | 48 g |
| Fiber na abinci | 9 g |
| Protein | 12 g |