Hindi, khatta macnaheedu waa dhanaan iyo macaan ayaa macnaheedu yahay macaan. Macmacaan, dhadhan iyo dhir kulul ayaa isku dhafan si qurux badan leh ee khudradda khudradda ah.
Eggplant wuxuu hodan ku yahay phytonutrients (nafaqooyinka dabiiciga ah ee ka caawiya la dagaallanka cudurada keena xagasha lacag la'aan ah) iyo fiyuusta cuntada. Waxaan had iyo jeer ku dhaartaa sida aan waligey ugula kulmin bucad aan jeclayn! Saxan Tani ma aha ka reeban. Khatta meetha baingan waxaa lagu sameeyaa eggplants ilmaha yaryar wuxuuna ka soo jeedaa Waqooyiga Hindiya. Waa saxan weyn oo lagu cuni karo laf ahaanteeda ama qaboojiye kulul (Hindisaha Hindiya) ama Bariiska basmati ee cusub. Waxaad sidoo kale u adeegi kartaa sida saxda ah ee saxda ah ee qayb ka mid ah cunnooyinka waaweyn ee aadka u ballaaran.
Waxa aad u Baahantahay
- 10 eggplants ilmaha
- 6 curry caleemo
- 2 Qalal casaan ah oo la qalajiyey (ama keegaga cagaaran, dherer dherer ah)
- 1 tsp. cumin abuurka
- 1 tsp. miraha iniin khardal ah
- 1 tsp. jeexa jiiska
- 1 tsp. toonta (aad u jilicsan)
- 1 tbsp. budada mashiinka
- 1/2 tsp. budada cagaaran
- 1/2 tsp. budada budada ah
- 1 tsp. oo khal
- 2 yaanyo waaweyn (ganaax la jarjaray)
- 3 tsp. yaanyo yaryar
- Saliid dhadhan
- 2 tbsp. saliidda cuntada (ama canola ama saliid karinta karinta)
- Garnish: caleemaha la jarjaray
Sida loo sameeyo
- Iska ilaali afargeeska ukunta oo aad u yaraada caarada ka dibna u daadi bacda ukunta ilaa meel aanad tagin oo dhan. Iska daa qulqul aan yareyn sababtoo ah tani waa wadajir xaafadeed.
- Kuleylka saliidda wax lagu kariyo ee digsi kadibna ku dar caleemaha curdunka ah, iniin khardal ah iyo qumman abuurka . Marka ay joojiyaan kala-boodboodka, ku dar jeebabka dufanka leh iyo toonta la kariyey iyo daqiiqado yar yar.
- Hadda ku dar kalluun qallalan iyo qori kale daqiiqad ama laba.
- Ku dar mashiinka dhirta, buraashka lafaha ah, casaan iyo yaanyo, casaan, yaanyo yaryar, iyo walaaq si aad wax waliba u wada wadaagtaan. Sauté daqiiqad.
- Hadda ku dar ukunta laysku qurxiyo, lana rusheeyo cusbo si dhadhanka loo kariyo ilaa inta ukumaysku jilicsan yihiin.
- Marka la qabanayo, dabka ka laalaabi oo jarjar digsi leh caleemaha la jarjaray.
- Ku diyaari casri cusub, kulul (hotbread india) ama parathas (khudradda lakabka Hindiya).
Talooyin:
- Markaad soo iibsato ukunta, dooro kuwa adag oo qurux badan. Ha iibsan kuwa la qaloociyay ama ay leeyihiin boogo bunni ah.
- Ha ku duubin bata bac ah bac caag ah oo ku jira qaboojiyahaaga sababta oo ah taasi waxay keenaysaa inay si dhaqso ah u dhacdo. Ku kaydi fur furaha khudradda.
- Kaliya gooyaa ukumiinka ka hor inta aadan isticmaalin. Haddii aad u gooyso wax aad u badan kahor horeyna waxay bilaabi doontaa inay noqoto bunni sababtoo ah oxidation.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 386 |
| Total Fat | 3 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 264 mg |
| Carbohydrateska | 90 g |
| Fiber diirran | 44 g |
| Protein | 15 g |