Europe Ki Sabzi bu uzommehe North Indian maka uzom nke kpochapu okra okpu.
Site n'onwe ya, turai ma ọ bụ okra nke China bụ ihe ntanetụ nke na-anọghị na-anọpụ iche ma weere dị ka ihe na-agwụ ike site n'aka ọtụtụ ndị mmadụ. Otú ọ dị, ọ dị mma, enwere ike ibuli ya elu na ihe dị iche iche ma ghọọ nri nri ma ọ bụ isi nri.
Ihe Ị Ga-achọ
- 1 pound (1/2 kg) turai (Chinese Okra) dọrọ dịka akọwapụtara n'okpuru
- 3 nri nri na-anọghị nchịkọta pasent dị ka ihe oriri, canola ma ọ bụ sunflower
- 1 teaspoon
- osisi cumin
- 1 teaspoon
- Saunf (fennel osisi)
- 2 na-acha uhie uhie na-acha ọbara ọbara, gbajiri n'ime obere iberibe (nhọrọ ma na-enye efere a mara mma)
- 2 nnukwu eyịm, sliced thinly
- 1 chopped teaspoon garlic ma ọ bụ garlic chopped finely
- 2 nnukwu tomato chopped mma
- 1 teaspoon coriander
- 1/2 teaspoon cumin
- 1/2 teaspoon
- turmeric
- 1/2 teaspoon uhie chili ntụ ntụ (nhọrọ)
- Nnu nụrụ ụtọ
Otu esi eme ya
Dozie Europe / Okra
- Ebe ọ bụ na akwukwo nri nile nwere nkpu siri ike n'elu, ọ ga-achọ nkwadebe pụrụ iche. Mgbe ịsacha na patting ọ bụla nke turai. Bee ihe di n'elu na ala nke ohia nke ozo, mgbe ahu, site na iji akwukwo nri mee ihe, kpochapu ya.
- A na-ahapụ akpụkpọ anụ n'etiti anụ ọhịa ahụ n'ihi na ọ dị nro. Bee osisi ndị ahụ na-egbuke egbuke, dịka nkeji 1/3 n'obosara.
Kpoo Europe / Okra
- Debe wok ma ọ bụ kadhai na ọkara okpomọkụ. Mgbe wok na-ekpo ọkụ, gbakwunye ya mmanụ ọkụ na ikpo ọkụ.
- Na mmanụ na-ekpo ọkụ , gbakwunye osisi cumin na fennel osisi. Kwe ka ha splutter. Mgbe nkwụsị na-akwụsị, gbakwunye chika uhie na-acha uhie uhie ma jupụta na 30 sekọnd. Ọkụ ahụ ga-agbanwe ụcha dị oji.
- Ugbu a gbakwunye eyịm sliced ma gbanye ha ruo mgbe ha dị nro. Eyịm na-enye efere ahụ ka ọ bụrụ ihe dị ụtọ nke mere ka ị ghara ibelata eyịm ka ha ga-efunahụ ụtọ a. Na-agbanye aka ugboro ugboro ka ị na-akwagharị eyịm, iji gbochie ha ọkụ.
- Gbakwunye garlic ma ọ bụ chopped garlic na sauté maka 1 nkeji.
- Ugbu a, tinye tomato na sauté ruo mgbe ha malitere ịtụgharị nro na pulpy.
- Tinye coriander, cumin, turmeric na red chili ntụ ntụ, oge iji detụ ire nnu ma nwuo nke ọma. Gwakọta ngwakọta (a maara dịka masala ) ruo mgbe mmanụ malitere ịhapụ ya. Nke a na-egosi na esiri ya.
- Ugbu a gbakwunye turai nke ị kwadebere na mbụ. Richaa mmiri ma bido nke ọma iji jide n'aka na a na-ekpuchi ihe ndị ahụ na masala.
- Esi nri ruo mgbe turai bu nwayo ma obughi pulpy ( al dente ). Na-agbanye ike mgbe ị na-esi nri iji gbochie ọkụ. Ọ bụrụ na ịchọta n'oge usoro na efere na-agbanye nkụ, nweere onwe gị ịfesa obere mmiri iji nyere aka nri. Ihe ga-esi na ya pụta kwesịrị ịbụ efere dị ọkụ.
- Jiri ọgwụ na chafik na-enyere gị aka.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 83 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 193 mg |
| Carbohydrates | 18 g |
| Fri nri | 6 g |
| Protein | 4 g |