Gobhi methi, yomwe imadziwikanso kuti methi ya gobi , ndiyo chakudya chachihindi cha Indian. Maluwa otchedwa kolifulawa amatsukidwa mu ginger lokoma ndi adyo yogurt msuzi kenako amawotchedwa ndi anyezi ndi tomato. Gwiritsani ntchito mbale iyi ya zamasamba ndi mpunga wophika kapena kapati (Indian flatbread).
Chimene Mufuna
- 1/2 makilogalamu a kolifulawa
- Ma masamba 250 a fenugreek (mapesi achotsedwa)
- 2 tsp phala
- 1 tsp ginger phala
- 2 tsp coriander ufa
- 1 tsp ufa wa chitowe
- 1/2 tsp
- turmeric ufa
- 1/2 tsp
- tsabola wofiira
- 1 chikho yogurt
- 2 tbsps
- mafuta ophika (
- masamba / canola / mafuta a mpendadzuwa)
- 1 anyezi wamkulu (odulidwa bwino)
- 3 tomato yaikulu (odulidwa bwino)
- Dash mchere (kapena kulawa)
- Supuni 2 laimu mandimu (madzi a 1 laimu)
- 1/4 chikho coriander masamba (akanadulidwa, kukongoletsa)
Momwe Mungapangire Izo
- Sakanizani yogurt, ginger ndi pastes adyo komanso zonunkhira bwino.
- Onjezerani mphete za kolifulawa kuti mugwiritsire ntchito osakaniza ndikusungunuka kwa ola limodzi.
- Thirani mafuta ophika poto, onjezerani anyezi ndi mwachangu mpaka zofewa.
- Onjezerani tomato ndi mwachangu mpaka zofewa.
- Onjezerani kolifulawa ndi yogurt marinade ndi kusakaniza bwino.
- Onjezani masamba a fenugreek ndikusakaniza bwino. Onetsani mchere kuti mulawe.
- Cook mpaka kolifulawa yatha (koma osati yofewa), oyambitsa nthawi zina.
- Chotsani moto, zokongoletsa ndi madzi a mandimu ndi masamba a coriander odulidwa ndipo mutumikire ndi mpunga wophika kapena chapati (Indian flatbread).
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 241 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 16 mg |
| Sodium | 252 mg |
| Zakudya | 41 g |
| Matenda a Zakudya | 11 g |
| Mapuloteni | 14 g |