Red lentil dahl bụ ngwa ngwa, dị mfe isi maka nri, na efere a bụ ụdị dị nro nke onye India East India. Ezịlị na-acha uhie uhie dị ntakịrị na abụba, dị elu na protein osisi, mineral na eriri, ha bụkwa ụzọ dị mma ma dị oke mma iji nweta ezigbo nri. N'adịghị ka lentil ndị ọzọ, red lentils gbadaa mgbe ị na-esi nri ha, n'ihi ya, ha na-etinye onwe ha n'ite, ntanye na izu ohi karịa na efere dị ka salads ma ọ bụ oriri na-abụ ọka. Dahl (nke a ma ama dịka dhal ma ọ bụ dal) bụ ihe ntanye nke India, Pakistan, Nepal, Sri Lanka na Bangladesh, a na-emekwa ya ọtụtụ mkpụrụ osisi, gụnyere nkewa agba, mung agwa, chick peas na lentil. Ị nwere ike inwe obi ụtọ banyere iri ihe oriri ndị a na-eme n'ihi na ha nwere nrụrụ gburugburu ebe obibi dị oke ala na-enwekwa oke osisi. Na dahl na steamed brown osikapa , isi quinoa , na elu, na steamed carrots ma ọ bụ squash. (Lee n'okpuru ebe ndị ọzọ na-enye ndụmọdụ).
Ihe Ị Ga-achọ
- 2 tablespoons olive olive (ma ọ bụ aki oyibo mmanụ ma ọ bụ toasted sesame mmanụ)
- 1 obere yabasị (chopped)
- 2 cloves garlic (chopped mma)
- 1 teaspoon Mọstad mkpụrụ
- 2 ruo 3 teaspoons nwayọọ Curry ntụ ntụ
- 1 teaspoon cumin (ala)
- 1 teaspoon ginger ọhụrụ (chopped)
- 4 iko mmiri
- 2 pinches nnu
- Obere ose na-esi ísì ụtọ
- 1 cup lentil lentil
- 4 cilantro tablespoons (nke a kpochapụrụ)
Otu esi eme ya
N'ime nnukwu ihe oriri, kpoo mmanụ olive na-ekpo ọkụ. Gbakwunye eyịm chopped na garlic na sauté ruo mgbe translucent, ihe dị ka nkeji ise.
Tinye mkpụrụ mọstad, curry ntụ ntụ, cumin na ginger, ma na-ebuli mgbe nile maka otu nkeji. Tinye mmiri, nnu na lentil. Weta lentil na obụpde, mkpuchi, belata okpomọkụ ma kpochaa ruo mgbe lentil dị nro - ihe dị ka minit 30. Gbanwee ihe sizigharị, na-agbakwunye nnu mmiri na mmiri ọhụrụ na-atọ ụtọ.
Bido na cilantro ma jee ozi.
Atụmatụ na-enye ndụmọdụ:
Pasmati Brown na Osisi Ubi Pilaf
Rice Rice Na-eme Nri na Walnuts na Currants
Savory Sauteed Kale
Anụcha Asphagus nke Achịcha Na Mushrooms
Efere Broccoli na Shallots, Garlic na Lemọn
Sauteed Broccoli Rabe na Nri Mkpụrụ, Chilies na Garlic
Akwukwo agwa na Ginger, Garlic, Chili na Mint
Egwurugwu Steam Ginger Green agwa
Na-eje ozi 4
Copyright 2009 site na Jen Hoy
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 261 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 109 mg |
| Carbohydrates | 45 g |
| Fri nri | 7 g |
| Protein | 16 g |