Chickpea Curry ọ bụghị nanị na-atọ ụtọ nke ọma, ma na-ejikwa ihe edozi ahụ. Ọ dị ngwa ma dị mfe ime ma dị mma karị ma ọ bụrụ na ọ bụrụ na ọ ga-eme n'ọdịnihu wee debe otu ụbọchị tupu i rie nri.
Ihe dị mma banyere curry a bụ na ọ na-emepụtakwa nke ọma nke mere ka ịme ihe na akụkụ ma bulie ya na frizaa, otu ihe, ma ọ bụrụ na ị ga-edozi coriander nke ọhụrụ ka ọ bụrụ nke a ga-eme ka ọ bụrụ onye a ga-eji mebie.
Ihe Ị Ga-achọ
- 3 cloves garlic, chopped finely chopped
- 1½ "/ 4 cm.
- agbanye mgbọrọgwụ ọhụrụ , gbanye mgbọrọgwụ ma gbanye ya
- 2 teaspoons ala cumin
- 2 teaspoons ala coriander
- 3 iko ihe oriri tablespoons
- 2 tomato, peeled na chopped
- 5 oz oz./ 150ml.
- ihe oriri
- 1 nnukwu yabasị, peeled na finely chopped
- 8 oz./ 225g. ọcha mushrooms, sliced
- 1 x 15 oz./ 425g. nwere ike chickpeas, drained
- 2 oz./50g. coconut creamed
- 3 tablespoons chopped fresh cilantro / coriander plus extra unchopped for garnish
- 3 oz./ 75g. akwara, almọnd flaked (nhọrọ)
Otu esi eme ya
Na-eje ozi 4
- Na nnukwu skillet / frying pan ji nwayọọ ghee garlic, ginger, na ngwa nri na 1 tablespoon mmanụ. Lezie anya ka ị ghara ire ọkụ; ọ bụrụ na nke a emee, ị ga-amaliteghachi ọzọ. Tinye tomato na tomato na akwukwo nri . Weta nwayo nwayo na esi nri maka nkeji 2.
- Gwakọta ihe na ihe oriri ma ọ bụ liquidizer iji mepụta pasta. Debe n'otu akụkụ.
- N'otu skillet ahụ i ji mee ihe, kpoo mmanụ fọdụrụnụ ma ghee eyịm maka minit atọ, gbakwunye mushrooms na ighe maka minit 3 ọzọ.
- Gwunye ihe na-esi na ya na-acha yabasị na mushrooms, gbakwunye chickpeas na chopped cilantro / coriander. Na ọkụ dị ọkụ ọkụ maka 15 min.
- N'ikpeazụ, nwuo na aki oyibo na almọnd ma ọ bụrụ na ị na-eji ya. Oge na-atọ ụtọ na nnu na ose.
Jirinụ cilantro / coriander na-arụ ọrụ ozugbo. Ma ọ bụ, dị jụụ na refrigerate, ma ọ bụ ifriizi.
Ọdịiche dị na Basic Chickpea Curry:
Ihe na-atọ ụtọ dị ka isi ihe dị n'elu, ọ na-eme onwe ya ka ọ gbanwee ya na mgbakwunye nke ihe ndị ọzọ.
Elu na ndepụta bụ akwụkwọ nri. Na-agbakwụnye mkpịsị nri dị nro nkeji ise nkeji tupu ọgwụgwụ nke nri ga-ekwe ka akwụkwọ nri ahụ chọọ ma ọ gaghị ekpuchi ya. Gbalịa tupu ị na-eji cilantro-coriander eme ihe.
Tomato bụkwa onyinye dị mma. Were mfri ohuru, chara acha, kpoo ha ma oburu na i chere na i choro ka ozo, nkeji abuo, wee wepu osisi na isi nke tomato. Ghichaa na chunky ibe ma gbakwunye n'otu oge ahụ dị ka cilantro / coriander. Achọ m ka nke a na-esi nri tomato na curry ka ha na-agbaji ma na-ewepụ ihe ederede nakwa dị ka ekpomeekpo.
Chunks nke peeled Sweet Potato kwukwara mgbe isi nri na curry gbakwunye ọtụtụ ihe dị mkpa na ụdị.
Dabere na uzommeputa si n'aka Vegetarian Society
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 630 |
| Ọnụba abụba | 30 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 16 g |
| Cholesterol | 0 mg |
| Sodium | 261 mg |
| Carbohydrates | 73 g |
| Fri nri | 16 g |
| Protein | 25 g |