Red lentil dahl ndi msanga, wosavuta kudya, ndipo mbale iyi ndi yochepetsedwa kwambiri ya wokondedwa wa ku East Indian. Nkhumba zofiira zimakhala ndi mafuta ochepa, mapuloteni apamwamba a zamasamba, zitsamba komanso zowonjezera, ndipo ndizovuta komanso zowona bwino kwambiri kuti zithetse chakudya chenicheni. Mosiyana ndi malingaliro ena, mphotsi zofiira zimatha pamene muwaphika, kotero zimabwereka kuti zigwiritsidwe ntchito mu supu, sausi ndi stews mmalo mwa mbale monga saladi kapena tirigu ndi nyemba. Dahl (wotchedwa dhal kapena dal) ndi chimake cha India, Pakistan, Nepal, Sri Lanka ndi Bangladesh, ndipo chimapangidwa ndi nambala yambiri yamitundu, kuphatikizapo nandolo, magawo a nyemba, nandolo ndi nkhuku zakuda kapena zakuda. Mukhoza kumverera bwino kudya zakudya zopangidwa ndi mapulumu chifukwa ali ndi zochepa kwambiri zazomwe zimayendetsa zachilengedwe ndipo ndizo zamasamba zokhazikika. Kutumikira dahl ndi steamed bulauni mpunga , zofunika steamed quinoa , amadyera, ndi steamed kaloti kapena sikwashi. (Onani m'munsimu zowonjezera zothandiza).
Chimene Mufuna
- Supuni 2 za maolivi (kapena mafuta a kokonati kapena mafuta a sameke odzola)
- 1 anyezi aang'ono (odulidwa)
- 2 cloves adyo (akanadulidwa bwino)
- Supuni 1 ya mpiru
- Supuni 2 mpaka 3 wofatsa curry powder
- Supuni 1 chitowe (nthaka)
- Supuni ya supuni 1 yatsopano yamphongo (yodulidwa)
- 4 makapu madzi
- 2 pinch mchere
- Tsabola wakuda kuti alawe (mwatsopano)
- 1 chikho zouma zowopsya
- Supuni 4 cilantro (finely akanadulidwa)
Momwe Mungapangire Izo
Mu lalikulu saucepan, kutentha mafuta ku sing'anga kutentha. Onjezerani anyezi odulidwa ndi adyo ndikusungunula mpaka kutuluka, pafupi mphindi zisanu.
Onjezerani nyemba za mpiru, ufa wowonjezera, chitowe ndi ginger, ndikugwedezani kwa mphindi imodzi. Onjezerani madzi, mchere ndi mphodza. Bweretsani mphodza ku chithupsa, kuphimba, kuchepetsa kutentha ndikusiya kutentha mpaka mphutsi zikhale zofewa - pafupi 30 minutes. Sinthani zokometsetsa, kuwonjezera mchere wamchere ndi tsabola watsopano pansi kuti mulawe.
Gwiritsani ntchito cilantro ndi kutumikira.
Malangizo othandizira:
Brown Basmati ndi Rice Rice Pilaf
Brown Rice Rice Salad ndi Walnuts ndi Currants
Savory Sauteed Kale
Ovuni Wophika Katsitsumzukwa Ndi Bowa
Sautsed Broccoli ndi Shallots, Garlic ndi Lemon
Sauteed Broccoli Rabe ndi Pine Nuts, Chilies ndi Garlic
Nyemba zobiriwira ndi Ginger, Garlic, Chili ndi Mint
Msuzi Wotentha wa Ginger Wonyezimira
Amatumikira 4
Copyright 2009 ndi Jen Hoy
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 261 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 109 mg |
| Zakudya | 45 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 16 g |