Nke a na-eri anụ ndị anaghị eri anụ na-enye ọtụtụ ụdị na-egbuke egbuke - oroma, odo, na-acha uhie uhie - ejiri ya na citrus accents. Ị ga-ahụ uto ụtọ nke curry ahụ, tinyere akwụkwọ nri ya dị mma, gụnyere ugu ma ọ bụ skwọsh, yam / sweet potato, carrots, pepper pepper, and tomato cherry. Tinye chickpeas dị ka protein, wee mechaa efere na sprinkling nke osisi ugu na fatịlaịza nasturtium maka ihe nchịkọta gourmet curry nke dị mma dị ka ọ na-atọ ụtọ. Na-eme ka onye anaghị eri anụ zuru oke na-eme ka onye na-eri anụ nri, ma ọ bụ otu oge ọ bụla n'afọ. IGBO!
Ihe Ị Ga-achọ
- 1/2 obere ugu (ma ọ bụ dochie 1 acorn squash, butternut, ma ọ bụ ihe ọ bụla ọzọ oroma squash ma e wezụga spaghetti)
- 1 obere yam (ma ọ bụ 1/2 nnukwu yam ma ọ bụ ụtọ nduku, peeled na cubed)
- 1 ruo 2 ọkara carrots (bee n'ime oké Mpekere)
- 1 ose ose na-acha odo odo (bee n'ime ibe ya)
- 1 cup tomato cherry
- 1/2 nwere ike chick peas (drained)
- 2 tablespoons oroma zest
- Maka Curry ihendori:
- 3 ruo 4 cloves garlic
- 1 na 2 acha uhie uhie (ma ọ bụ dochie akwụkwọ ọhụrụ akwụkwọ ndụ akwụkwọ ndụ, ma ọ bụ 1 teaspoon 2
- Thai chili ihendori )
- 1 nwere ike mmiri ara ehi aki oyibo
- 1 teaspoon
- tamarind pasta (ma ọ bụ dochie 1 tablespoon ude mmiri)
- 2 1/2 achịcha soy nke okpokoro okpokoro (jiri nri soy nke na-enweghị wheat na-eri nri nri ndị na-eri gluten)
- 1 tablespoon shuga aja
- 1 tablespoons wayo ihe ọṅụṅụ (si 1/2 wayo)
- 2 tablespoons ihe ọṅụṅụ oroma (ọhụrụ)
- 1/2 teaspoon turmeric
- 1 tablespoons osikapa mmanya (ma ọ bụ dochie apple cider mmanya)
- 1 tablespoons coriander mkpụrụ (ala)
- 1 tablespoon cumin
- 1 teaspoon fennel mkpụrụ
- 1/3 odo odo (sliced)
- Garnish: obere aka basil
- Garnish: 1 tablespoon ṅara n'ọkụ ugu mkpụrụ na ole na ole nasturtium okooko osisi (ma ọ bụ ndị ọzọ oriri okooko osisi)
Otu esi eme ya
- Iji mee ihe na-eri curry, debe ihe oriri niile na ihe oriri (ma ọ bụ blender ma ọ bụrụ na ịnweghị ihe nhazi). Dezie nke ọma. Wepụ ya.
- Kwadebe ugu ma obu skwọsh site na igbutu ya ma wepuo osisi ahu na ngaji. Naanị zọpụta osisi maka ịkọ ma ọ bụ tụfuo. Bee ihe ugu / skwọsh n'ime cubes, kpochapu anu. Eleghị anya ị ga-eji 1/3 na 1/2 a ugu maka uzommebe a (chekwaa ndị ọzọ n'ime friji maka isi nri mgbe e mesịrị).
- Kwadebe akwụkwọ nri ndị ọzọ na agbanye mmanụ oroma.
- Tinye ugu (ma ọ bụ skwọsh), yam, na carrots na wok / frying pan na curry ihendori n'elu ọkara-elu okpomọkụ. Mee nke ọma.
- Mgbe curry amalite itia, belata okpomọkụ na ọkara, na-akpali akpali mgbe ụfọdụ. Kwe ka simmer maka nkeji 6-8, ma ọ bụ ruo mgbe akwụkwọ nri wetụrụ.
- Tinye ose osere, tomato tomato, chickpeas, na oroma, na-eme ka ha tinye aka. Simmer maka minit 2 ọzọ.
- Nyocha nyocha nke nnu na ose. Ọ bụrụ na ọ bụghị nnu, tinye obere soy ihendori. Ọ bụrụ na ọ bụghị oseose zuru oke maka uto gị, tinyekwuo chili (ma ọ bụ chili sauce). Ọ bụrụ na ọ na-egbu egbu, gbakwunye obere shuga.
- Iji jee ozi, na-abanye n'ime nnukwu efere, ma ọ bụ òkè na efere onye ọ bụla. Wụsaa na basil dị ọhụrụ na osisi ugu, ma n'elu ya na ọtụtụ okooko osisi nasturtium (ọ bụrụ na-eji ya). Na-arụ ọrụ na ọtụtụ Thai jasmine osikapa , ma na-enwe ụtọ igwe a na-atọ ọchị ma na-esi ísì ụtọ!
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 482 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 13 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 820 mg |
| Carbohydrates | 71 g |
| Fri nri | 14 g |
| Protein | 16 g |