Gumshi mai daɗin karam mai sauƙi ne mai sauƙi, mai sauƙi don cin abinci, kuma wannan tasa ne mai laushi mai laushi na Ƙasar gabas ta Indiya. Ƙwayoyin leken asiri suna da ƙananan mai, masu tasowa a furotin mai gina jiki, ma'adanai da fiber, kuma suna da matukar tasiri da kuma dadi sosai don samun abubuwan gina jiki. Ba kamar sauran kayan lebur ba, sunadaran lentils sun gushe lokacin da kuke dafa su, don haka sun ba da kansu don yin amfani da su, da naman alade da sutuka fiye da jita-jita irin su salads ko haɗin gurasa da nama. Dahl (wanda aka sani da dhal ko dal) yana da matsayi na Indiya, Pakistan, Nepal, Sri Lanka da Bangladesh, kuma an yi shi da wasu nau'o'in kwaskwarima, ciki har da peas, tsummaran mung, Peas Peas da baƙi ko koren nama. Kuna iya jin dadi game da cin abincin da aka yi tare da bugun jini saboda suna da ƙananan ƙafafun muhalli kuma suna da albarkatu mai dorewa. Ku bauta wa dahl da steamed launin ruwan kasa shinkafa , na asali steamed quinoa , ganye, da kuma steamed karas ko squash. (Dubi ƙarƙashin ƙarin shawarwari masu amfani).
Abin da Kayi Bukatar
- 2 tablespoons man zaitun (ko kwakwa mai ko toasted sesame man fetur)
- 1 kananan albasa (yankakken)
- 2 cloves tafarnuwa (yankakken lafiya)
- 1 teaspoon mustard iri
- 2 zuwa 3 teaspoons m curry foda
- 1 teaspoon cumin (ƙasa)
- 1 teaspoon sabo ne Ginger (yankakken)
- 4 kofuna waɗanda ruwa
- 2 pinches gishiri
- Black barkono dandana (freshly ƙasa)
- 1 kofin dried lentils
- 4 tablespoons cilantro (finely yankakken)
Yadda za a yi shi
A cikin babban sauya, dumi man zaitun kan zafi. Ƙara albasa da albasarta da yankakken kuma sauté har sai translucent, kimanin minti biyar.
Ƙara ƙwayar mustard, curry foda, cumin da ginger, da kuma motsawa kullum don minti daya. Ƙara ruwa, gishiri da albasa. Ku kawo kayan lewatsun a tafasa, murfin, rage zafi kuma ku bar simmer har sai lentils suna laushi - kimanin minti 30. Daidaita kayan yaji, ƙara gishiri da ruwa da barkatai barkono don dandana.
Jira a cilantro kuma ku bauta.
Ba da shawara:
Brown Basmati da Ruwa Ruwa Pilaf
Salatin Rice Salatin tare da Walnuts da Currants
Savory Sauteed Kale
M Gurasa Asparagus Tare da Namomin kaza
Broccoli tare da Shallots, Garlic da Lemon
Sauteed Broccoli Rabe tare da Kwayoyin Pine, Chilies da Garlic
Ganyen wake da Ginger, Garlic, Chili da Mint
Sautin Yammacin Ganye Ginger Green wake
Yana aiki 4
Copyright 2009 by Jen Hoy
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 261 |
| Total Fat | 4 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 2 g |
| Cholesterol | 0 MG |
| Sodium | 109 MG |
| Carbohydrates | 45 g |
| Fiber na abinci | 7 g |
| Protein | 16 g |