Nkasi obi na ihe bara ọgaranya, ya na edere nke lentil (na otutu protein), tinyere akwukwo nri ndi ozo na-eme ka nri Thai nke a bu ezi nri nri. A na-eji efere ma ọ bụ edo edo lentil mee efere a - French green lentils work beautifully in this uzcipe. Jiri ya na mkputamkpu ala nke osikapa ezi aki oyi (lee Akwukwo Oko Osi akwukwo ozo na Rice Cooker , ma o bu Mkpa Akwukwo Uche na stove-top). Ndị na-eri anụ ga-ahụrịrị nke a n'anya dịka ndị na-eri nri na ndị na-eri anụ na tebụl nri gị.
NDỤMỌDỤ: Ọ bụrụ na lentil gị na-ewepụta oge ka esi nri (nke a ga-adabere n'otú oke na oke ha si dị), ọ ga-adị mkpa ka ị tinye 1 ọzọ iko ngwaahịa.
Ihe Ị Ga-achọ
- 1 iko lentil (akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ odo)
- 3 iko faux ọkụkọ ma ọ bụ ihe oriri na ngwaahịa
- 1/2 iko
- mmiri oyibo (ma ọ bụ karịa ka o rie)
- 1/4 cup chopped onion
- 5 cloves garlic, minced
- 2 iberibe
- ginger (mkpịsị aka ukwu, sliced n'ime ọkpụkpụ)
- Nhọrọ: 1 chili (uhie, minced)
- 3 bay doo
- 3/4 teaspoon
- turmeric
- 4 ruo 5 kaadị (green, ground in a coffee grinder gụnyere shells ma ọ bụ 1/3 teaspoon ala cardamom)
- 1 teaspoon coriander (ala)
- 1/2 teaspoon ala cumin (ala)
- 1/2 teaspoon cumin mkpụrụ (dum)
- 2 tablespoons
- nwa
- 1 nnukwu karọt (sliced)
- 1 obere ose bell (oroma ma ọ bụ odo, sliced n'ime ibe)
- 1 zucini (sliced n'ime chunks)
- 1 coriander nke nwere mmesapụ aka aka nri, basil ma ọ bụ Mint (nhọrọ gị)
- 1 oji ojii (nke ọhụrụ-ala iji jee ozi)
- 1 ruo 2 tablespoons vegetable oil
Otu esi eme ya
- Kpoo obere ite na-ekpo ọkụ. Tinye mmanụ ma gbanye ya gburugburu, wee tinye yabasị, garlic, ginger, na chili (ọ bụrụ na-eji ya). Na-esi ike 1 nkeji ịhapụ ísì ụtọ.
- Tinye ngwaahịa, lentil, na epupụta. Nwuo ma weta obụpde.
- Gbakwunye ihe ndị na-esi ísì utọ: turmeric, cardamom, coriander, na cumin ala (debe mkpụrụ cumin maka emechaa). Tinye soy sauce na nwuo nke ọma.
- Belata okpomọkụ na ọkara-ala ma kpuchie (ịchọrọ ka mma simmer) maka minit 30, ma ọ bụ ruo na mgbe lentil na-adị nnọọ nro.
- Tinye karọt, oroma ma ọ bụ ose odo na dum cumin. Kpuchie ma nọgide na-ewe minit 10.
- Tinye zucchini ma na-aga n'ihu na-ewe minit 6 ma ọ bụ ruo mgbe lentil na akwụkwọ nri dị nro.
- Belata okpomọkụ na ala na nwuo na 1/2 iko aki oyibo mmiri ara ehi. Nri-nwalee curry . Ọ bụrụ na ọ bụghị nnu ma ọ bụ ihe ọkụkọ, tinyekwu ihe nro soy ma ọ bụ nnu. Ọ bụrụ na oseose ma ọ bụ nnu, tinyekwuo mmiri oyibo ma ọ bụ na-amanye ha wayo ma ọ bụ ihe ọṅụṅụ lemon.
- Na-efe piping na-ekpo ọkụ na-acha ọkụ na-egbutu ahịhịa ọhụrụ na-emecha ma na-achacha oji. Ejiri Rice Eke Oke Mfe na Rice Cookice, Rice Coconut Coconut, ma ọ bụ Thai jasmine osikapa .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 424 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 7 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,057 mg |
| Carbohydrates | 59 g |
| Fri nri | 11 g |
| Protein | 20 g |