Gobhi methi, nke a makwaara dika gobi methi , bu nri India. A na-eji floral na-eri nri na ginger na garlic bred yogurt wee ghee ya na eyịm na tomato. Soro nri a nke onye anaghị eri anụ na osikapa ma ọ bụ chappis chara chara (India flatbread).
Ihe Ị Ga-achọ
- 1/2 n'arọ kọlịflawa florets
- 250 gms fenugreek epupụta (stalks wepụrụ)
- 2 tsp garlic tapawa
- 1 tsp ginger tapawa
- 2 tsp coriander ntụ ntụ
- 1 tsp cumin ntụ ntụ
- 1/2 tsp
- turmeric ntụ ntụ
- 1/2 tsp
- acha uhie uhie chili
- 1 cup yogot
- 2 tbsps
- mmanụ na-esi nri (
- akwukwo nri / canola / mmanu mmanu)
- 1 nnukwu yabasị (chopped mma)
- 3 nnukwu tomato (chopped mma)
- Dash nnu (ma ọ bụ ka o rie)
- 2 tablespoons lime juice (ihe ọṅụṅụ nke 1 wayo)
- 1/4 iko coriander epupụta (chopped, iji dozie)
Otu esi eme ya
- Mix yogọt, ginger na garlic pastes na niile ngwa nri nke ọma.
- Gbakwunye kọlịflawa florets na ngwakọta a ma gbanye otu awa.
- Kpoo mmanụ na-esi nri na pan, gbakwunye eyịm na ighe ruo mgbe juu.
- Tinye tomato na ighe ruo nro.
- Gbakwunye kọlịflawa na yogọt marinade ma jikọta nke ọma.
- Tinye fenugreek epupụta mix ọma. Tinye nnu ka o rie.
- Esi nri ruo mgbe kọlịflawa ahụ (ma ọ bụghị nke dị nro), na-emegharị mgbe ụfọdụ.
- Gbanyụọ ọkụ ahụ, na-eji ihe ọṅụṅụ lime na chopped chopped coriander ma na-eje ozi na eghe osi osikapa ma ọ bụ chapatis (India flatbread).
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 241 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 16 mg |
| Sodium | 252 mg |
| Carbohydrates | 41 g |
| Fri nri | 11 g |
| Protein | 14 g |