Nke a bụ osikapa dị mfe, lentil, na efere nri iji kwadebe. Ọ zuru oke maka ụbọchị ịchọrọ nri ngwa ngwa, na-ekpo ọkụ. Veggie Pulao na-esi ísì ụtọ nke ọma mgbe ị na-esi nri, ị ga-echere ya ka ọ bịa na stovu ka i wee rie ya! ọ dị ngwa ma dị mfe ime ka ọ dị mma ma rie nri ọhụrụ. Jiri ya na Raita, chutney na salad green saa ya ya (ma ọ bụrụ na ị na-eche ya).
Ihe Ị Ga-achọ
- 1 iko Basmati osikapa
- 1 cup Masoor (kewaa uhie uhie lentil) / Toor Daal (kewaa odo odo kporo) - lee njikọ n'okpuru maka foto
- 3 tbsps akwukwo nri / canola / sunflower nri mmanụ
- 1 nnukwu chopped chopped mma
- 1 tsp ginger tapawa
- 1 tsp garlic tapawa
- 1 tsp coriander ntụ ntụ
- 1 tsp cumin ntụ ntụ
- 1/2 tsp
- turmeric ntụ ntụ
- 1 tsp
- garam masala ntụ ntụ
- 2 tomato chopped mma
- 2 iko chopped chopped vegetable of your choice - M na-eji agwa, peas, carrots, ọka (ọbụna na-ekpo ọkụ gwakọtara veg na-arụ ọrụ nke ọma))
- Nnu nụrụ ụtọ
- 2 1/2 iko mmiri ọkụ
- 3 tbsps chopped coriander corrander na-edozi pulao
Otu esi eme ya
- Ghaa osikapa na Masoor / Toor ọnụ na nnukwu efere. Tinye mmiri na ngwakọta ma saa. Wuputa mmiri. Tinyekwu mmiri ma saa ya ugboro ugboro ruo mgbe mmiri doro anya. Gbanyụọ mmiri niile ma debe ya.
- Kpoo mmanụ na-esi nri n'ime ite miri emi na okpomọkụ. Tinye eyịm na ighe ruo mgbe juu.
- Tinye ginger na garlic pastes na ighe maka 1 nkeji.
- Ugbu a, tinye ihe niile na-esi ísì ụtọ ma gbanye ya. Cook / agba aja aja (yabasị-ginger-garlic-spice mix) ruo mgbe mmanụ ahụ malitere ịhapụ ya. Ọ ga-adị mkpa ka ị fesa obere mmiri n'elu masala ka ọ na-esi nri, iji gbochie ya ọkụ. Na-agbanye ume ugboro ugboro ka ị na-agba aja aja.
- Mgbe a na-esi nri, gbakwunye tomato na ya ma gbanye ya ruo mgbe pulpy.
- Gbakwunye osikapa na mmiri na mmiri na mmiri, na-etinye nnu nnu ma wụsa na mmiri ọkụ. Mee nke ọma. Nri ruo mgbe mmiri na-abịa na obụpde. Nyochaa ma nyochaa nri ruo n'ọtụtụ mmiri na-akpọnwụ ma osikapa amalite ịzụlite 'olulu' n'elu ya. Gbanyụọ okpomọkụ ka ọ dị ala ma kpoo ya. Cook ruo mgbe eme. Ị ga-amata na osikapa a mere mgbe ị na-agbanye ọka n'etiti mkpịsị aka gị na aka mkpịsị aka na ọ na-enyo kpamkpam.
- Gbanyụọ okpomọkụ ahụ ugbu a dịka nri ụfọdụ ga-anọgide na-ewere ọnọdụ ọbụna mgbe i mechara nke ahụ. Mee ka efere ahụ zuru ike na stovu (gbanyụrụ) maka nkeji ise.
- Wepu ma kpoo Pulao na osisi coriander nke a kporo ya. Na-ejere piping hot with my delicious Mom's Tomato Chutney or Raita of your choice.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 452 |
| Ọnụba abụba | 2 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 192 mg |
| Carbohydrates | 90 g |
| Fri nri | 12 g |
| Protein | 20 g |