Zakudya zabwinozi zimakonda kwambiri Chapati (Indian flatbread) ndi Lehsuni Daal (adyo wonyezimira lenti).
Chimene Mufuna
- 500 gms nsonga za okra ndi mchira zitachotsedwa ndikudula 1 "zidutswa
- 3 tbsps masamba / canola / mafuta ophikira mpendadzuwa
- 1 tsp nyemba mbewu
- 1/2 tsp anyezi mbewu
- 2 anyezi zazikulu ziduladutswa mu magawo
- 2 tomato akuluakulu odulidwa mu cubes
- 2 tsps coriander
- 1 tsp ufa wa chitowe
- 1/4 tsp
- turmeric ufa
- 1/2 Tsp wofiira wa chilli
- 3 tbsps yogurt
- Dash mchere (kapena kulawa)
- Kukongoletsa: coriander, akanadulidwa
Momwe Mungapangire Izo
- Thirani mafuta mu poto wakuya ndikuonjezerani chitowe ndi mbeu ya anyezi. Akasiya kuphulika, onjezerani anyezi osakaniza.
- Mwachangu mpaka anyezi a golidi. Onjezerani zonunkhira zonse ndikugwedeza bwino. Mwachangu kwa mphindi 2-3. Tsopano yonjezerani okra ndi kusakaniza. Kuphika kwa mphindi 3-4.
- Onjezerani tomato, yogurt ndi mchere kuti mulawe ndi kusakaniza bwino.
- Cook mpaka okra ndi yofewa.
- Kukongoletsa ndi coriander wodulidwa ndipo mutumikire ndi Chapat (Indian flatbread) ndi Lehsuni Daal (adyo) .
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) |
|---|
| Malori | 74 |
| Mafuta Onse | 1 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 2 mg |
| Sodium | 53 mg |
| Zakudya | 14 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 3 g |
(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)