Khoresh, (wani lokaci ana bugun khoresht) ko stew, shine babban kayan abinci na Persian. Duk da yake Khoresh Bademjan, ko Eggplant Stew, yakan haɗa da nama, yana da girke-girke da ya dace da kayan cin ganyayyaki. Wannan sakon layi yana sa wani babban kayan abinci mai dadi yana aiki a kan shinkafa mai yalwa mai kama da kullun . (Domin maganin gargajiya, ku yi amfani da shi a kan quinoa ko ciko. Ga masu cin ganyayyaki masu cin nama, Yogurt Herb Sauce mai haɓaka yana haɗin kome da kyau.
Turar da ake kira Ingredient: Gilashin dodon ganyayyaki - wani ɓangaren syrup da aka yi daga rage ruwan 'ya'yan pomegranate da sukari - ya ba da sutura mai tsabtaccen dandano da zurfin dandano. Kuna iya samuwa a cikin kasuwanni na Gabas ta Tsakiya da kuma a wasu kantin kayan sana'a, ko yin nasu tare da wannan girke-girke .
A Zauren Zaman Lafiya: Sanya kamar wannan shi ne manufa don sanyi weather al fresco cin abinci a lokacin Sukkot. Kuma tun lokacin da aka gina tarihin tsarin Purim a zamanin Farisa, wannan tasa ne cikakkiyar ƙari ga fassaran Persian da aka yi wa Budim (bikin).
Abin da Kayi Bukatar
- Ga Eggplant da Tumatir Stew:
- 1 1/2 fam eggplant (stemmed, peeled, da kuma yanke zuwa 1-inch guda)
- 1/4 kofin da 2 teaspoons karin budurwa man zaitun
- 1 manyan rawaya albasa (trimmed, peeled, kuma finely sliced)
- 3 manyan cloves tafarnuwa (peeled, smashed, da finely yankakken)
- 1 teaspoon cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon kirfa
- 1/2 teaspoon gishiri (teku ko kosher, da karin don salting da eggplant)
- 1 can / 28 ozanci tumatir (duka da peeled; drained)
- 1/2 kofin ruwa
- 1/4 kofin gwairan pomegranate (storebought ko na gida)
- Zabin: 1 naman saffron
- Ga Yogurt Herb Sauce:
- 1 akwati / 6 zuwa 7 ouiji yogurt (a fili)
- 1/4 kofin Dill (sabo ne, yankakken)
- 2 zuwa 3 cloves tafarnuwa (smashed, peeled, da finely yankakken)
- Zabin: 1 tsunkule gishiri
Yadda za a yi shi
- Sanya eggplant a cikin babban colander saita a kan wani kwano. Yayyafa da gwaninta mai kyau ko biyu na teku ko gishiri mai kosher da ajiye.
- A cikin Turaren Holland ko babban abincin manya ya kafa zafi mai matsayi mai zafi, dumi man fetur. Ƙara albasa da saute har sai sun kasance mai laushi da translucent, kuma suna fara launin ruwan kasa a spots, kimanin 7 zuwa 9 da minti. Ƙara tafarnuwa, cumin, turmeric, kirfa, da gishiri, da kuma saute har sai albarkatun da aka shafe kuma kayan yaji suna da zafi, kimanin minti 1.
- Add da eggplant a cikin kwanon rufi (idan ya fito da ruwa mai yawa, toshe shi bushe da tawul na takarda ko wanke mai shake mai tsabta da farko). Drizzle tare da 2 tablespoons na man zaitun. Saute, juya zuwa gashi da kwanciya a cikin albasa da cakuda mai ƙanshi, har sai eggplant juya m da shrinks a girma, game da 8 zuwa 10 minutes.
- Dama a cikin tumatir, ta amfani da cokali don karya su a cikin manyan chunks. Ƙara ruwa, gilashin rumman, da saffron, idan kuna amfani da su. Sanya sosai. Ku zo zuwa simmer, rage zafi zuwa ƙasa, da kuma dafa rufe 10 zuwa 15 minutes, stirring lokaci-lokaci. Ku bauta wa zafi kan shinkafa, quinoa ko couscous. Top tare da zaɓin yogurt mai tsami, sauƙin yogurt, da / ko sabbin yankakken ganye, idan an so.
- Don yin abincin yogurt mai sauƙi: A cikin karamin kwano, haɗa tare da yogurt, Dill, tafarnuwa, da gishiri, idan amfani. Gyara, rufe, har sai da shirye don bauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 418 |
| Total Fat | 16 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 6 MG |
| Sodium | 431 MG |
| Carbohydrates | 64 g |
| Fiber na abinci | 10 g |
| Protein | 11 g |