Makhaayad Hindi ah (ama matar palak, haddii aad doorbidid) waa khudradda cunnada khudradda ah ee khudradda iyo khudradda hindida ah ee suufka iyo saliida ee suugada jilicsan. Qodobkan, khudradda iyo matar (peas) waxaa lagu iibiyaa khudradda culus ee khudradda Hindiya oo ay ka mid yihiin cumin abuurka, dhirta, kalluunka, turmeric iyo xoogaa tamarind. Waxaad ka bixi kartaa tamarindoonida, haddii aadan haysan ilo, iyada oo aan wax ka beddelin saxanka saxda ah wax aad u badan.
Sababtoo ah macmiilka matar ee matariga ayaa isticmaala saliid qudaarta halkii uu ku yaalliin ghee, waa dhirta, vegan iyo gluten-free (kaliya hubi inaad dhir udgoonayso gluten-free).
Si aad uhesho suxuunta caleenta ah, ku dar jajabyada cagaaran ee la jarjaray oo ay weheliyaan qumman abuurka tallaabada ugu horreysa, ama saxan aan ku jirin vegan, waxaad ku shubi kartaa xoogaa jiiska paneer-ka Hindiya (ama bedelaha lafaha tufu ah ) Mareegta mallaariyada.
Ku dhaji khudaarta cuntada khudradda iyo vegan ee khudradda ah ee Hindiya si aad isugu tijaabiso guriga.
Waxa aad u Baahantahay
- 3 qaado shiidan khudradeed
- 1/4 qaado shumac shinni ah
- 1/2 koob oo tamaandho ah
- 4 koob oo ah isbinaajka cusub ama 1 sanduuq oo isbinaajka la barafeeyey, la dhalaaliyay
- 2 qaado shinbiraha budada ah
- 1/4 qaado shiil budada ah
- 1/4 qaado shaah. garam masala
- Fiiri budada turmeric
- Saliid, dhadhamin
- 1 qaado oo tamarind dhoobo ah
- 1 koob oo digir cagaar ah, ama qasacadeysan ama la qaboojiyey oo la dhalaaliyey
Sida loo sameeyo
Kuleylka kuleylka dhexdhexaad ah, saliid saaro duufaan iyo ku dar shumacyada abuurka. U ogolow abuurka cumin in "pop", oo qaadan doona daqiiqo ama laba.
Ka dib markii miraha qummaatada ah ay dillaaceen, yareeyaan kuleylka ilaa dhexdhexaadinta, kadibna ku dar tamaandhada tamaandhada ah, walaaqaya si fiican u isku dhafan. Marka xigta, ku dar isbinaajka iyo kuleylka ilaa isbinaajka si fiican loo qaboojiyo, qiyaastii ilaa toban iyo shan iyo toban daqiiqo.
Marka uu isbinaajka ku dhajiyo, ku dar jiiska-haray - budada budada ah, budada kalluunka, karam masalaari, budada turmeric, cusbo, iyo dhogorta tamarind, si fiican u walaaqaya si isku dar ah.
Marka dhir udunka si wanaagsan loo isku daro, ku dar digir cagaar ah oo isku kari ilaa 5 daqiiqo ama ilaa inta la kululeeyo, kareyso haddii loo baahdo.
U adeegso isbinjirtaada Hindiya iyo digirta kuleylka leh ee bariiska cad iyo naan.
Sidaad u sameysid suxuunta khudradda ah ee guryaha Hindiya sida saxanka matariga matariga ah? Halkan waxaa ku yaal cuntooyin badan oo khudradeed iyo khudradda dietinta ah ee khudradda Hindiya si ay isku dayaan:
- Khudradda sambar-macaan ee cunta
- Samos la dubay oo la dubay oo la dubay iyo baradhada
- Coconut khudradda qandhicilka ah
- Vegan naan (guri xajmiga Hindiya)
- Khudaarta khudaarta ee khatarta ah (subji)
- Xaaladaha khatarta ah
- Tandoori-tukui-qandac ah tofu
- Aloo matar (baradho la kariyey Hindiya iyo digir
- Xitaa khudaar badan oo khudradeed cunto cunno ah
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 100 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 0 g |
| Fat | 3 g |
| Kolestarool | 0 mg |
| Sodium | 166 mg |
| Carbohydrateska | 13 g |
| Fiber diirran | 5 g |
| Protein | 6 g |