Vegan Baigan Ka Bharta bụ onye a na-anụ ọkụ na India na-eri nri eggplant, iji rie osikapa ma ọ bụ achịcha India. Achọpụtara m na ọbụna ndị na-eche na ha adịghị amasị eggplant dị ka nke a na-atọ ụtọ na India efere, n'ihi ya, egbula oge inye ya a nwaa. Nke a anaghị eri anụ India uzommeputa bụkwa vegan. Baigan ka bharta, nakwa mgbe ụfọdụ a na - akpọ "baingan ka bjarta" bụ mmasị India.
Hụkwa: More anaghị eri anụ nri nri India
Ihe Ị Ga-achọ
- 2 tablespoon mmanụ oliv ma ọ bụ mmanụ ihe oriri. kewara
- 2 eggplants, sliced na ọkara
- 1/3 teaspoon
- mkpụrụ mọstad
- 2 bay doo
- 2 na-acha akwụkwọ ndụ akwụkwọ ndụ, minced
- 1 tablespoon ginger, grated ma ọ bụ minced
- 1 yabasị, diced
- 2 tomato, chopped
- 1/2 teaspoon turmeric
- 1/2 teaspoon chili ntụ ntụ
- 1/2 teaspoon mango ntụ ntụ (nhọrọ)
- 1/2 teaspoon garam masala (ngwakọta nke curry, cumin, na coriander nwere ike ime mgbanwe kwesịrị ekwesị)
- nnu nnu, ka o rie
- 1/2 teaspoon ihe ọṅụṅụ lemon
Otu esi eme ya
- Dụkọta eggplants na otu tablespoon mmanụ oliv na akpọọ nkụ na 400 ogo maka nkeji 20, maọbụ ruo mgbe juu. Jụụ ma wepụ peels. Mash ma ọ bụ ngwakọta ruo mgbe ọ dị ire.
- N'okpuru otu pasent nke mmanụ oliv, kpoo mkpuru osisi mọstad, akwukwo akwukwo, chilies, ginger na eyịm maka nkeji ole na ole.
- Tinye eggplant na ihe ndi ozo ma kpalie nke oma ka ijiko. Kwe ka esi nri maka ọ dịkarịa ala minit 6 ruo 8 ọzọ.
- Na-efe ọkụ na osikapa ma ọ bụ achịcha India.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 245 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 214 mg |
| Carbohydrates | 38 g |
| Fri nri | 15 g |
| Protein | 7 g |