Na Hindi, khatta pụtara ugbo na izute bụ ihe dị ụtọ. Ụtọ, utoojoo ma na-ekpo ọkụ ọkụ na-agwakọta mara mma na nri a na-atọ ụtọ.
Eggplant bụ ọgaranya na phytonutrients (na-emekarị ihe oriri na-enyere aka na-alụso ọrịa na-akpata free radicals) na eri diet. Ana m egwu mgbe niile banyere otú m si zute eggplant anaghị m ahụ n'anya! Nri a abụghị ihe ọzọ. Khatta meetha baingan na obere obere eggplants na-ejikwa ya. Ọ bụ nnukwu efere na-eri n'onwe ya ma ọ bụ na chappis chara (India flatbread) ma ọ bụ ọhụrụ mere basmati Osikapa. I nwekwara ike ijere ya ozi dị ka akụkụ dị ukwuu nke nri dị ka akụkụ nke nri dị ukwuu.
Ihe Ị Ga-achọ
- 10 nwa eggplants
- 6 curry epupụta
- 2 chilies acha uhie uhie (ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ, na-agafe ogologo)
- 1 tsp. osisi cumin
- 1 tsp. nwa mọstad osisi
- 1 tsp. ginger grated
- 1 tsp. garlic (ezigbo minced)
- 1 tbsp. coriander ntụ ntụ
- 1/2 tsp. turmeric ntụ ntụ
- 1/2 tsp. acha uhie uhie chili
- 1 tsp. mmanya
- 2 nnukwu tomato (chopped mma)
- 3 tsp. tomato ketchup
- Nnu nụrụ ụtọ
- 2 tbsp. mmanụ ihe oriri (ma ọ bụ canola ma ọ bụ mmanụ na-esi ísì mmanụ)
- Garnish: chopped coriander leaves
Otu esi eme ya
- Ghichapu okwute nke eggplants uzo di ntakiri n'olu ma wepuo eggplants n'ime ime nke mere na igaghi aga n'uzo ahu nile. Hapụ ihe na-enweghị ka nke a na-ejikọta ọnụ ụlọ.
- Kpoo mmanụ na-esi nri na pan ma gbakwunye akwukwo curry, mọstad na osisi cumin . Mgbe ha kwụsịrị ntụgharị, gbakwunye ginger ginger na garlic nke ọma ma jupụta na nkeji.
- Ugbu a, gbakwunye ụrọ a na-amị mkpụrụ ma gbanye oge ọzọ ma ọ bụ abụọ.
- Tinye coriander, turmeric na acha uhie uhie chili, mmanya vine, tomato, tomato ketchup ma kpalite ka ha kpoo ihe nile. Sauté maka nkeji.
- Ugbu a, gbakwunye eggplants, ma fesa ya na nnu ka o detụ ire ma sie ruo eggplants dị nro.
- Mgbe emechara, gbanyụọ okpomọkụ ma dozie efere ya na akwụkwọ coriander ahụ.
- Na-arụ ọrụ na nke ọhụrụ, chapatis cha cha chara (India flatbread) ma ọ bụ parathas .
Atụmatụ:
- Mgbe ị na-azụta eggplants, họrọ ndị na-eguzosi ike ma na-egbuke egbuke n'ọdịdị. Azụla ndị a na-echihịa ma ọ bụ nwee ntụpọ agba aja.
- Echekwala eggplant na akpa rọba n'ime ngwa nju oyi n'ihi na nke a na-eme ka ọ kwata ngwa ngwa. Echekwala oghe n'ime ihe oriri.
- Naanị belata eggplant tupu ị na-aga iji ya. Ọ bụrụ na ị belata ya n'ọdịnihu, ọ ga-amalite ịgbanwụrụ aja n'ihi nzebichi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 386 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 264 mg |
| Carbohydrates | 90 g |
| Fri nri | 44 g |
| Protein | 15 g |