Ọra-ajewewe yii nfunni awọn oriṣiriṣi awọ awọn awọ - osan, ofeefee, ati pupa - infused pẹlu awọn ohun itọsi osan. Iwọ yoo ni itọran ti o dùn ti curry yii, ati pẹlu awọn ẹya ẹfọ ti o ni ilera, pẹlu elegede tabi elegede, ọdunkun yam / dun, awọn Karooti, ata ti ataeli ofeefee, ati awọn tomati ṣẹẹri. Fi awọn chickpeas ṣe gẹgẹbi orisun amuaradagba, lẹhinna pari satelaiti pẹlu sprinkling ti awọn irugbin elegede ati awọn ododo nasturtium fun ohunelo kan ti o ni gourmet curry ti o ni ẹwà bi o ti jẹ ti nhu. Ṣiṣe ohunelo idupẹ Gẹẹsi ti o dara julọ, ṣugbọn o jẹ iyọkuro eyikeyi igba ti ọdun. ṢEJE!
Ohun ti O nilo
- 1/2 kekere elegede (tabi aropo 1 acorn squash, butternut, tabi eyikeyi miiran osan elegede ayafi spaghetti)
- 1 kekere kere (tabi 1/2 tobi yam tabi ọdunkun dun, peeled ati cubed)
- 1 si 2 awọn Karooti alabọde (ge sinu awọn ege ege)
- 1 alawọ ewe ṣelọpọ awọ (ge sinu ipara-iwọn awọn ege)
- 1 ago awọn ṣẹẹri ṣẹẹri
- 1/2 le adiye epo (ti gbẹ)
- 2 tablespoons os zest
- Fun awọn obe Curry:
- 3 si 4 cloves ata ilẹ
- 1 si 2 ẹyẹ pupa (tabi aropo awọn awọ alawọ ewe alawọ, tabi 1 teaspoon 2 si
- Thai chili obe )
- 1 le ṣan wara
- 1 teaspoon
- tamarind lẹẹ (tabi aropo 1 tablespoon orombo wewe oje)
- 2 1/2 awọn ounjẹ soy saudati (lo ounjẹ alakara ti kii-alikama fun awọn ounjẹ ounjẹ gluten-free)
- 1 tablespoon brown gaari
- 1 tablespoons orombo wewe oje (lati 1/2 orombo wewe)
- 2 tablespoons osan oje (titun)
- 1/2 teaspoon turmeric
- 1 tablespoons iresi kikan (tabi aropo apple cider kikan)
- 1 tablespoons coriander awọn irugbin (ilẹ)
- 1 tablespoon cumin
- 1 teaspoon fennel irugbin
- 1/3 alubosa eleyi ti (ti ge wẹwẹ)
- Garnish: iwonba kan ti leaves basil tuntun
- Garnish: 1 tablespoon sisun elegede awọn irugbin ati diẹ diẹ ninu awọn ododo nasturtium (tabi awọn miiran awọn ọja to se e je)
Bawo ni lati Ṣe O
- Lati ṣe obe ẹran-ọti, gbe gbogbo awọn eroja ounjẹ pọ ni eroja onjẹ (tabi Ti idapọmọra ti o ba ko ni isise). Ṣiṣe daradara. Gbe segbe.
- Ṣetan elegede tabi elegede nipasẹ gige ti o ṣi silẹ ati fifa awọn irugbin lọ pẹlu kan sibi. Boya fi awọn irugbin pamọ fun sisun tabi sisọ. Ge awọn elegede / elegede sinu awọn cubes, ti o pa ara rẹ. Iwọ yoo jasi lo 1/3 si 1/2 kan elegede fun ohunelo yii (fi iyokù ninu firiji fun sise nigbamii).
- Mura awọn iyokù ti o wa pẹlu awọn awọ-ọgbọ osan.
- Gbe elegede (tabi elegede), yam, ati Karooti ni Wok / pan-frying pọ pẹlu awọn obe-ori lori alabọde-giga ooru. Muu daradara.
- Nigbati awọn curry bẹrẹ lati ṣa, dinku ooru si alabọde, stirring lẹẹkọọkan. Gba laaye lati simmer fun iṣẹju mẹẹjọ 6-8, tabi titi awọn ẹfọ yoo ti rọ.
- Fi ata ataeli kun, awọn tomati ṣẹẹri, chickpeas, ati awọ osan, rirọpo lati ṣafikun. Simmer fun iṣẹju meji diẹ sii.
- Ṣe idanwo idanwo fun iyo ati turari. Ti ko ba ni salty, fi kekere diẹ sii soy sauce. Ti ko ba ni itara ti o to fun itọwo rẹ, fi diẹ ẹ sii chili (tabi obe obe). Ti o ba jẹ pupọ, fi kekere diẹ diẹ sii gaari.
- Lati sin, ibọpa sinu apo kan ti o tobi, tabi ipin kan lori awọn awoṣe ẹni kọọkan. Wọ omi pẹlu awọn leaves basil titun ati awọn irugbin elegede, lẹhinna oke pẹlu ọpọlọpọ awọn ododo nasturtium (ti o ba lo). Sin pẹlu ọpọlọpọ awọn iresi jasmine Thai , ati ki o gbadun yi yara Thai ti o ni awọ ati ti o dun!
| Awọn itọnisọna ti ounjẹ ounjẹ (fun iṣẹ) | |
|---|---|
| Awọn kalori | 482 |
| Ọra pupọ | 19 g |
| Ọra ti a lopolopo | 13 g |
| Ọra ti a ko peye | 2 g |
| Cholesterol | 0 iwon miligiramu |
| Iṣuu soda | 820 iwon miligiramu |
| Awọn carbohydrates | 71 g |
| Fiber ti Dietary | 14 g |
| Amuaradagba | 16 g |