Zakudya zabwino kwambiri zimapangidwa ndi zakumwa zosakaniza (kuphatikizapo zonunkhira) ndipo zophika mwamsanga ndicho chifukwa cha Kolifulawa iyi ndi Chickpea curry ndizomwe zili zabwino, kuphweka komanso zophweka. Wowonjezera moto.
Mu njirayi, kwezani odzichepetsa ku British cauliflower ku malo atsopano ndi Cholifulawa chodyera ndi Chickpea Curry Chinsinsi. Chokhacho chimakhala chosavuta komanso chosavuta kupanga, koma ndi yotchipa komanso chopatsa thanzi. Izi zimapangitsa kuti pakhale chakudya chamadzulo, chakudya chamasana kapena mbale yophika nyama.
Chinsinsi cha kupambana ndi mbale iyi ndikuti musagonjetsedwe, makamaka kolifulawa.
Chimene Mufuna
- 1 tbsp masamba mafuta
- 1 anyezi wamkulu (finely diced)
- 2 chillies chobiriwira (zokongoletsedwa)
- 1 "ginger / 2 cm (finely grated)
- 3 cloves adyo (minced)
- ½ tsp ufa wambiri
- 1 tsp turmeric
- 2 tsp garam masala
- 1 tbsp yofiira shuga wofiira
- 1 x 14oz / 400g tani tomato wodulidwa
- 1 1 x 4oz / 400g tchikupu, tatsanulidwa
- 1x 4oz / 400g mkaka wa kokonati mkaka
- 1 kolifulawa wamkulu
- 2 zazikulu zazikulu mwana sipinachi
- Dash mchere
- Dash tsabola
Momwe Mungapangire Izo
- Thirani mafuta mu poto lalikulu, onjezerani anyezi odulidwa ndi kuphika pa sing'anga kutentha mpaka anyezi asapangidwe.
- Onjezerani chilli chobiriwira, ginger ndi adyo ndikupitiriza kuphika kwa mphindi imodzi, osamala kuti musatenthe. Kenaka, onjezerani ufa wa chilli, turmeric, garam masala ndi shuga ndi kuphika kwa mphindi imodzi yogwedeza nthawi zonse.Pamene mu tomato, nkhuku ndi mkaka wa kokonati , sungani bwino.
- Chotsani masamba akunja a kolifulawa, kudula mtunda wakuda pansi, ndiye kuswa kolifulawa mu florets pafupifupi kukula kofanana - yesetsani kuti musawachepetse kapena iwo adzaphwanyika, akuluakulu ndipo sadzaphika.
- Onjezerani mphete ya kolifulawa ku zokometsera msuzi mu poto. Imani kwa mphindi 10 mpaka kolifulawa yophikidwa, koma osati yofewa. Onjezerani mankhwala pang'ono kapena madzi ngati msuzi wakula kwambiri.
- Onetsetsani zokometsetsa, ndipo onjezerani mchere ndi / kapena tsabola ngati mukufunikira, kenaka pitirizani kupyolera mu sipinachi mpaka mutangoyamba.
- Kutumikira ndi mpunga wophika, ndi / kapena mkate wa Naan kapena chapattis.
ZOCHITA PA KUCHITSA KUKHALA KWAMBIRI NDI CHICKPEA CURRY
Zatsopano ndi zabwino. Nthawi zonse mugwiritsire ntchito zowonjezera kwambiri monga zowonongeka mofulumira kotero kuti kolifulawa wambiri sagwire ntchito.
Zatsopano zimapitanso ku zonunkhira; Ndizoloŵera anthu ambiri kusunga mitsuko muzakapu kwa zaka zambiri pamapeto ndikuyembekezera kuti akhale abwino; iwo sali. Awatuleni nthawi zonse.
Malinga ndi Chinsinsi kuchokera ku Love Your Greens
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 370 |
| Mafuta Onse | 13 g |
| Mafuta okhuta | 7 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 310 mg |
| Zakudya | 57 g |
| Matenda a Zakudya | 13 g |
| Mapuloteni | 15 g |