Na efere a, a na-ewute ekpome ụtọ dị ụtọ nke ugu ahụ site na ikpo ọkụ site na mmiri ndị na-ekpuchi ọkụ na ntụ. Tinye ya na chapatis cha cha (India flatbread).
Ihe Ị Ga-achọ
- Ihe dị ka 1 lb. (500 gms) ugu, mkpụrụ wepụrụ, bee n'ime 1 "cubes (na-edebe ma ọ bụ wepụ akpụkpọ dị ka ị na-ahọrọ)
- 2 nnukwu eyịm sliced n'ụzọ dị mfe
- 3 tbsp. garlic na-atachasịcha
- 3 nkuzi acha uhie uhie
- 1/2 tsp. fenugreek osisi
- 1 tsp. osisi cumin
- 1/2 tsp.
- turmeric ntụ ntụ
- 1/2 tsp. acha uhie uhie chili
- 1/2 tsp. raw mango ntụ ntụ
- 1/2 tsp. shuga
- 2 tbsp. akwukwo nri / canola / oilflower oil oil
- Nnu nụrụ ụtọ
Otu esi eme ya
- Kpoo mmanụ na pan ma tinye cumin na fenugreek osisi na ighe ruo mgbe nkwụsị na-akwụsị.
- Tinye ihe na-acha uhie uhie uhie na ighe maka nkeji nkeji.
- Tinye garlic na eyịm ma ighe ruo yabasị bụ juu.
- Gbakwunye ngwa ngwa kwadoro ma kpoo ya. Esi nri maka minit 2 ruo 3.
- Tinye ugu, shuga na oge ya na nnu. Mix ọma.
- Esi nri ruo ugu bụ nro. Gaa mmiri na mmiri ma ọ bụrụ na ọ dị mkpa.
Jiri ọkụ chapatis ( India flatbread ) rụọ ọrụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 102 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 233 mg |
| Carbohydrates | 21 g |
| Fri nri | 5 g |
| Protein | 6 g |