Sambar (mgbe ụfọdụ a na-asụ sambhar) bụ nri nri ndị anaghị eri anụ na India, nke a na-esikwa ngwa ngwa onye anaghị eri anụ sambar na-emepụta ihe. Emere ya na lentil lentil, mkpụrụ osisi mọstad, yabasị na ọkụ ọkụ ọkụ. Akwukwo uzo uhie na lentil sambar ka emeghariri na ikike site na "Vegan Fire & Spice: 200 Sultry and Savory Global Recipes" site na onye isi nri Robin Robertson.
Ntụziaka a bụ onye anaghị eri anụ, vegan na gluten-n'efu.
Lee kwa:
Ihe Ị Ga-achọ
- 1 iko efere lentil
- 3 1/2 iko mmiri
- 2 mmanụ canola nwere ntụ oyi
- 1 teaspoon nwa Mọstad osisi
- 1 yabasị, chopped
- 4 cloves garlic, minced
- 2 ọkụ ọkụ akwụkwọ ndụ akwụkwọ ndụ, na-amị mkpụrụ ma na-egwupụta
- 1 tsp grated ginger
- 1 14.5-ounce nwere ike dich tomato, kpochara
- 2 1/2 teaspoons sambar ntụ ntụ (lee ihe edere n'okpuru)
- 1/2 teaspoon ala coriander
- 1/4 teaspoon ala cumin
- 1 teaspoon nnu
- 1 cup chopped carrots
- 1 cup chopped kọlịflawa
- 1 iko agwa agwa agwa, bee n'ime mpekere 1-anụ ọhịa
- 1 cup chopped eggplant
- 1 tablespoon ihe ọṅụṅụ kpụ ọkụ ọhụrụ
- 1/4 iko chopped cilantro
Otu esi eme ya
Rịba ama: Ọ bụrụ na ịnweghị ebe a na-eri nri India maka ebe a na- eri nri sambar, lee ụzọ ị ga - esi mee nke gị .
- Gwakọta lentil na mmiri n'ime ite ma weta obụpịa. Belata okpomọkụ na-ajụ, kpuchie, ma kpocha ruo mgbe juu, minit 30. Debe ya, ghara igbapu.
- Kpoo mmanụ na skillet n'elu okpomọkụ. Tinye mkpụrụ osisi mọstad. Mgbe ha malitere ịpụta, gbakwunye yabasị, garlic, chiles, na ginger na esi nri ruo mgbe obi gwụchara, nkeji ise. Gwuo na tomato, gbakwunye sambar ntụ, coriander, cayenne, cumin, na nnu.
- Gbakwunye carrots, kọlịflawa, agwa agwa, na eggplant. Kpuchie ma sie nri maka nkeji ise iji mee ka obi dị jụụ. Gbakwunye ngwakọta ihe oriri na lentils, ekpuchi, ma kpochaa ruo mgbe akwụkwọ nri dị nro, nkeji iri abụọ. Ọ bụrụ na ngwakọta ahụ na-aghọ oke oke, tinyekwuo mmiri.
- Nwuo na ihe ọṅụṅụ lemon na cilantro na esi nri 5 nkeji. Detuo ma gbanwee oge a.
Onye na-eri anụ na-acha uhie uhie na lentil sambar ka a na-emegharị ya site na "Vegan Fire & Spice: 200 Sultry and Savory Global Recipes" by chef chef Robin Robertson.
Ọ bụrụ na ịchọrọ onye anaghị eri anụ onye lentil sambar, ị ga-achọ ịnwale ụfọdụ nri ndị India na-anaghị eri anụ , dị ka onye anaghị eri anụ lassi, onye anaghị eri anụ palak paneer ma ọ bụ onye anaghị eri anụ aloo gobi .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 436 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Carbohydrates | 74 g |
| Fri nri | 16 g |
| Protein | 21 g |