Chotupa cha Broccoli ndi Recycle Curry Recipe

Imeneyi ndi yosavuta komanso yosavuta yophika masamba a broccoli ndi mbatata yophika ku phwetekere wa Indian tomato osakaniza ndi zakumwa zakuda za Indian, kuphatikizapo garam masala , ufa wa chitowe, ufa wophika, ndi tsabola wa cayenne. Zonse zatsirizika ndi kukhudza kwa mandimu kuti atulutse zokoma zonse ndikuwapanga pop.

Popanda masamba, mbatata ndi zonunkhira zambiri zamwenye, chakudya chophweka ndi chamtundu wathanzi ndi masamba a zamasamba, a vegan ndi a gluten. Chitumikireni pamodzi ndi mpunga kapena tirigu wosasuka, monga quinoa kapena kaniwa .

Chimene Mufuna

• 2 tomato (odulidwa ang'ono)
• Supuni 1 ya mchere
• 1/2 supuni ya supuni garam masala
• 1/2 supuni ya supuni
• chitowe ufa
• 1/2 supuni ya supuni ya chili
• Zosankha: 1/4 supuni ya supuni ya tsabola ya cayenne (ngati mukufuna pang'ono kutentha!)
• Supuni ya 1 supuni ya mafuta (kapena maolivi)
• 1/2 anyezi (odulidwa)
• 2 cloves adyo (minced)
• 1 mbatata wambiri (odulidwa ang'ono)
• 1 broccoli mutu (wodulidwa)
• 1 awononge madzi a mandimu (mwatsopano)
• Zokongoletsa: zatsopano zong'ambika
• cilantro

Momwe Mungapangire Izo

1. Choyamba, pogwiritsa ntchito foloko yaikulu, phala kapena kusakaniza tomato wodulidwa, mchere, garam masala, chitowe, ndi ufa wophika mpaka mutagwirizanitsidwa. Mukhozanso kuwatsuka palimodzi pokhapokha ngati chakudyacho chiri chosavuta komanso mofulumira kwa inu, kapena, mungagwiritse ntchito matope ndi pestle ngati mutakhala ndi imodzi yokwanira.
2. Kenaka, mu skillet wamkulu pa sing'anga kutentha, kutentha mafuta osungunuka mafuta kapena kuwonjezera mafuta anyezi odulidwa, adyo, minda, ndi mbatata yokometsetsa, kuyambitsa kuti asakanize ndi kutentha mbatata mofanana. Tenthetsani pamodzi kwa mphindi ziwiri kapena zitatu, ndipo yikani mu broccoli wodulidwa. Ngati poto imakhala youma kwambiri, mukhoza kuwonjezera madzi ena, ngati mukufunikira. Kutentha kwa maminiti awiri kapena atatu.

1. Onjezerani phwetekere ndi zonunkhira pa skillet, kenaka kuphimba ndi kuphika kwa mphindi zisanu ndi zisanu ndi zisanu ndi ziwiri kapena zisanu ndi zitatu, panthawi imodzi, kapena mpaka mbatata ndi broccoli zonse zophikidwa.
2. Pamene mbatata ndi broccoli zimatenthedwa bwino komanso zophikidwa, chotsani poto kuchokera kutentha, ndipo panizani madzi a mandimu panthawi yowonjezera (izi zimathandiza kuti mavitamini apitirire poposera), kenako amakongoletsa ndi cilantro yatsopano.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	218
Mafuta Onse	4 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	3 g
Cholesterol	0 mg
Sodium	69 mg
Zakudya	41 g
Matenda a Zakudya	7 g
Mapuloteni	8 g

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