Na efere a dị mfe ma dị ngwa ime. Jiri ya na chappis na-ekpo ọkụ (India flatbread) ma ọ bụ sie osikapa na efere lentil.
Ihe Ị Ga-achọ
- 500 gms ọkara na nnukwu-sized prawns peeled na deveined
- 250 gms nwa okra n'elu na ọdụ ebipụ apụ
- 1 tsp cumin osisi
- 2 nnukwu eyịm
- 12-15 cloves nke garlic chopped nnọọ mma
- 2 na-acha akwụkwọ ndụ akwụkwọ ndụ na-adaba n'ogologo
- 2 nnukwu tomato chopped mma
- 1/2 tsp turmeric ntụ ntụ
- 1 tsp shuga aja aja
- Ihe ọṅụṅụ nke 1 wayo
- 3 tbsps akwukwo nri / canola / sunflower nri mmanụ
- Nnu nụrụ ụtọ
- 1 tsp garam masala
Otu esi eme ya
- Kpoo mmanụ na pan ma gbakwunye osisi cumin. Mgbe ha kwụsịrị ntụgharị, gbakwunye eyịm na galik na ighe ruo mgbe ọkụ.
- Tinye akwụkwọ nri akwụkwọ ndụ akwụkwọ ndụ na ighe maka nkeji.
- Tinye tomato na turmeric ntụ ntụ na-agwakọta nke ọma. Esi nri maka minit 2-3.
- Tinye okra, kpoo ma sie nri maka nkeji ise.
- Gbakwunye ahịhịa, shuga aja, ude mmiri na nnu iji detụ ire ma gwakọta ya nke ọma. Nri maka minit 2-3 ọzọ. Gbanyụọ ọkụ, fesaa garam masala n'elu okra na prawns ma kpuchie ozugbo.
- Na-eje ozi mgbe nkeji 2 na chapatis (India flatbread) ma ọ bụ nke ọma sie osikapa na efere lentil.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 151 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 14 mg |
| Sodium | 220 mg |
| Carbohydrates | 31 g |
| Fri nri | 5 g |
| Protein | 8 g |