Nke a na uzommeputa maka kitchari bụ a na-eto eto Ayurvedic mung agwa na osikapa stew. Kitchari ("mish-mash" n'asụsụ Hindi) na-eji eme ihe eji eme ihe mgbe ọ na-arịa ọrịa ma ọ bụ na-amụ nwa, kamakwa dịka akụkụ nke usoro mgbapụta Ayurvedic a na-akpọ Panchakarma. Nri a dị mfe bụ osikapa na mung ma ọ bụ lentil dal ji esi nri. Ọ dị mma iri nri ma ọ bụrụ na ị na-eme ụlọ ọcha. Ndị China na-eche echiche nke oke mung dị ka ihe oriri maka nrụpụta, na kitchari na-ewusi ike maka afọ, imeju na eriri afọ. Ntụziaka a bụ mmegharị nke mbụ Vasant Lad. N'adịghị ka ntụziaka ntụziaka nke Cleaner Ayurvedic nke oge a, onye a na-eji ọka osikapa ọka zuru oke nke nwere ezigbo ihe oriri, na mmanụ olive kama ghee (bọta bọta). Ị nwere ike ma ọ bụ na-egweri ngwa ngwa gị (ọkacha mmasị m) ma ọ bụ jiri ihe eji esi nri maka efere a.
Ihe Ị Ga-achọ
- ! ½ iko kesara uhie mung ma ọ bụ lentil uhie
- 1 cup osikapa basmati aja aja
- 1 tablespoon grated fresh ginger root
- 3 tablespoons dry unsweetened coconut flakes
- 3 pasent olive mmanụ
- 2 teaspoons cumin osisi
- 1 teaspoon coriander osisi
- 1 teaspoon fennel osisi
- 8 cardamom pods
- 1 teaspoon ala turmeric
- 2 bay doo
- 2 pawuda osisi
- Nri nke nnu nnu
- 1 iko ọhụrụ cilantro, chopped (nhọrọ)
Otu esi eme ya
- Richaa agwa na osikapa na gbanye n'ime mmiri a kpochara mmiri ruo awa ole na ole ma ọ bụ n'abali. Drain ọma.
- Gwakọta mgbọrọgwụ ginger na aki oyibo tinyere 1 iko mmiri wee wepụ ya.
- Kpoo mmanu mmanu n'anwu azu n'olu di elu. Gbido cumin, coriander, na fennel ma gbakwunye ite na cardamom na turmeric *. Nwuo nkenke, wee gbakwunye ngwakọta ginger-coconut, bay doo na pawuda.
- Na-agbanye mgbọrọgwụ ma gbakwunye agwa na ọka, yana iko mmiri isii a kwakọbara.
- Weta na obụpde, belata okpomọkụ, ekpuchi na esi nri 30 ruo 35, ruo mgbe dal na osikapa dị nro.
- Tinye chopped cilantro, bido nke ọma ma jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 272 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 65 mg |
| Carbohydrates | 42 g |
| Fri nri | 5 g |
| Protein | 8 g |