Baingan Ka Bharta (Biringanya Chokazinga)

Pali Mabaibulo awiri a Baingan Bharta. Chimodzi chimapangidwa ndi kuphika ndipo chimzake chiri ndi zopangira zosakaniza! Zakudya izi zimakhala ndi zokometsera zapadera chifukwa cha mafuta a mpiru ndi zowonjezera zomwe zilipo - chirichonse kupatula biringanya (chomwe chawotchedwa) chimagwiritsidwa ntchito.

Baingan Bharta ndi chakudya chopatsa thanzi - biringanya chomwe chimapangidwira kwambiri, ndi mafuta ochepa komanso sodium komanso amakhala ndi zakudya zamagetsi, vitamini C ndi B6 magnesium, phosphorus ndi potassium. Onjezerani kuti tomato, tizilombo tating'alu ndi anyezi ndipo mwanyamula nkhono yamphamvu kwambiri mu mbale imodzi!

Chimene Mufuna

• 1 biringanya lalikulu
• 1 lalikulu
• anyezi odulidwa bwino kwambiri
• 1 phwetekere yaikulu yakudulidwa bwino kwambiri
• 2 maluwa okongola omwe amawombera bwino (mwasankha)
• Mankhwala a 8 8 a ​​adyo amadula bwino kwambiri
• 1/4 chikho chodulidwa coriander
• 2 tbsp mpiru mafuta
• Mchere kuti ulawe
• 1/2 laimu

Momwe Mungapangire Izo

Baingan Ka Bharta amafuna kuti biringanya ikhale yophika. Izi zikhoza kuchitika m'njira zosiyanasiyana.

1. Kuwotcha pachitsime chophikira mpweya pokhapokha mutayika biringanya molunjika pa moto woyaka ndi kuyatsa moto woyaka pansi. Pitirizani kutembenuka ndi kuphika mpaka khungu lonse pa biringanya likhale lopangidwa ndipo thupi la mkati liwoneka lofewa. Chizindikiro chabwino choti muyang'anire ndi chakuti biringanya zimawoneka ngati 'phanga mkati' palokha!
2. Grill mu uvuni wanu wa grill kapena pa barbecue grill. Apanso, pitirizani kusinthasintha nthawi zonse mpaka khungu lonse pa biringanya ndilopangidwa ndipo thupi lamkati limawoneka lofewa.

1. 'Kutentha' mu uvuni wanu mpaka khungu lonse pa biringanya ndilopangidwa ndipo thupi la mkati limawoneka lofewa.
2. Pamene biringanya yophika, lolani kuziziritsa kwathunthu ndiyeno patukani ndi kutaya khungu lamoto ndi tsinde.
3. Sakanizani biringanya pafupifupi, mu kusakaniza mbale .
4. Onjezerani mafuta a mpiru, anyezi, phwetekere, masamba amtundu, adyo, masamba a coriander ndi mchere kuti mulawe. Sakanizani bwino.
5. Onjezerani madzi a mandimu ndi kusakaniza bwino.
6. Tumikirani monga mbale yothandizana ndi zakudya monga mpunga wophika ndi Lehsuni Daal (mphodza yamoto ya adyo) , kapena mpunga wophika komanso Rajma (red kidney bean curry) .

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	139
Mafuta Onse	1 g
Mafuta okhuta	0 g
Mafuta Osatchulidwa	0 g
Cholesterol	0 mg
Sodium	273 mg
Zakudya	31 g
Matenda a Zakudya	8 g
Mapuloteni	6 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)