Indian palak nwunye (ma ọ bụ nwunye palak, ma ọ bụrụ na ịchọta) bụ onye anaghị eri nri na- eri anụ na nri ndị na- eri nri Indian nke akwụkwọ nri na peas na tomato na-esi na ya. N'ihe nhazi a, a na-esi ísì ụtọ nke ihe ndị na-esi ísì ụtọ nke India ngwa nri tinyere mkpụrụ cumin, coriander, chili, turmeric na ntakịrị tamarind. Ị nwere ike ịhapụ tamarind, ma ọ bụrụ na ị nweghị isi iyi maka ya, na-enweghị agbanwe agbanwe nke ezigbo efere ahụ.
Ebe ọ bụ na ntụziaka a na-emepụta nri a na-eji mmanụ aṅụ na-eji mmanụ aṅụ eme ihe karịa ghee, ọ bụ onye anaghị eri anụ, vegan na gluten-n'efu (na-ejide n'aka na nri gị anaghị eri nri).
Maka efere spicier, gbakwunye sliced akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ na mkpụrụ cumin na nzọụkwụ mbụ, ma ọ bụ maka efere na-abụghị nke vegan, ị nwere ike ị na-ata nri nke India (ma ọ bụ vanda tofu paneer ) iji mee a pank nwunye paneer.
Pịgharịa gaa ala maka nri ndị anaghị eri anụ na vegan nri nri Indian iji nwaa n'ụlọ.
Ihe Ị Ga-achọ
- 3 teaspoons oriri na mmanụ
- 1/4 teaspoon cumin osisi
- 1/2 cup tomato puree
- 4 iko ọhụrụ akwụkwọ nri ma ọ bụ 1 igbe frozen spinach, thawed
- 2 teaspoons coriander ntụ ntụ
- 1/4 teaspoon chili ntụ ntụ
- 1/4 teaspoon. garam masala
- Pinch turmeric ntụ ntụ
- Nnu, nụrụ ụtọ
- 1 teaspoon tamarind tapawa
- 1 cup peas green, ma ọ bụ mkpọ ma ọ bụ oyi kpọnwụrụ na thawed
Otu esi eme ya
N'elu okpomọkụ dị elu, tinye mmanụ na saucepan ma gbakwunye osisi cumin. Kwe ka mkpụrụ osisi cumin "pop", nke ga-ewe nkeji ma ọ bụ abụọ.
Mgbe osisi cumin gbasaa, belata okpomọkụ na ọkara, mgbe ahụ gbakwunye tomato puree, na-akpali ka ikpokọta nke ọma. Na-esote, gbakwunye ahihia na ikpo tutu akwukwo ahihia nke oma, ihe ruru iri ruo iri na ise.
Mgbe spinach wiped, gbakwunye ihe ndị fọdụrụ - coriander ntụ ntụ, chili ntụ ntụ, garam masala, turmeric ntụ ntụ, nnu, na tamarind paste, na-akpali nke ọma ijikọta.
Ozugbo a jikọtara ngwa nri ndị ahụ, gbakwunye pea green ma gbanye maka nkeji 5 ma ọ bụ ruo mgbe iwe dị ọkụ, na-akpali ma ọ dị mkpa.
Na-ejere gị akwụkwọ nri India ma na-ekpo ọkụ na peas na osikapa na steamed.
Dị ka ị na-eme nri India nke a na-eme n'ụlọ dịka nri a na-ere nri a? Nke a bụ ihe ole na ole ndị anaghị eri anụ na vegan nri nri India iji nwaa:
- Na-eri anụ lentil sambar uzommeputa
- Richaa samosas anaghị eri anụ na peas na poteto
- Anụ oyibo ndị anaghị eri anụ na-agbazi lentil
- Vegan naan (India flatbread)
- Ngwakọta Indian-spiced vegetables (subji)
- Ejiri nri pane
- Ndị Tandoori na-esi ísì
- Aloo matar (India na-esi nri na peas
- Ọbụna nri nri ndị anaghị eri anụ ndị India
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 100 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Carbohydrates | 13 g |
| Fri nri | 5 g |
| Protein | 6 g |