Asusu India (ma ọ bụ sabzi) gụnyere akwụkwọ nri esiri ya na ngwa nri na ihe nchịkọta curry, ọ bụkwa ụzọ dị mma iji nweta ọtụtụ akwụkwọ nri n'ime nri gị. Ọ dị elu na eriri, obere calorie, jupụtara na ekpomeekpo. Ọ bụ ezie na ụdị ụlọ oriri na ọṅụṅụ bụ nnukwu efere, nke a dị mma, nke a dị mma nke ọma, nke a na-eme peas green, kọlịflawa, na tomato tinyere ọtụtụ India ngwa nri. Ọ bụ ihe na-adịghị mma na gluten.
Na-eji osikapa agba aja ma ọ bụ tortilla ọka wheat dum, yogọt greek ma ọ bụ ndị lentil sie ya maka nri obi ụtọ.
Ihe Ị Ga-achọ
- 1/4 iko mọstad ihe oriri (canola ma ọ bụ mmanụ ihe oriri nwere ike gbanwere maka ekpokpo ọkụ nke na-enweghị ihe ọ bụla)
- 1 tbsp. mkpụrụ mọstad
- 1 tbsp. dum mkpụrụ osisi cumin
- 2 eyịm, chopped
- 1 tbsp. ọka ginger, minced
- 1 tbsp. ọhụrụ jalapeno, minced
- 1 tbsp. turmeric
- 2 tsp. coriander
- 1 tsp. garam masala
- 1 tbsp. fenugreek (nhọrọ)
- 1 nnukwu kọlịflawa, chopped
- 1 cup peas green
- 3 nnukwu tomato, chopped
- 2 na-ede bell, chopped
- 2 mkpụrụ ose
- Dash salt, nụrụ ụtọ
Otu esi eme ya
- Kpoo canola ma ọ bụ mọstad mmanụ na akwa skillet. Gri osisi fry na osisi cumin maka nkeji ole na ole, ruo mgbe ha ga-amalite ịkpụ.
- Tinye eyịm, ginger, na ose jalapeno, ma ghee maka nkeji nkeji 3-4. Tinye turmeric, coriander, garam masala na okpomọkụ maka nkeji ọzọ, gbakwunye kọlịflawa, pea na-acha akwụkwọ ndụ, ose, mushrooms na bekee.
- Belata okpomọkụ na ọkara-ala na okpomọkụ maka nkeji iri na abụọ ruo mgbe esiri ya akwụkwọ nri. Tinye inine na okpukpo ruo mgbe wilted. Oge ejighị ya kpọrọ ihe na nnu, nụrụ ụtọ.
- Abụọ nkeji nke nwere osikapa sitere na India nke sitere na India dịka osikapa basmati India a .
Ọ bụrụ na ịchọrọ nhazi usoro a, gbadaa ala maka nri ndị anaghị eri anụ na nri vegan nke India .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 166 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 6 g |
| Cholesterol | 0 mg |
| Sodium | 99 mg |
| Carbohydrates | 18 g |
| Fri nri | 6 g |
| Protein | 5 g |