Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)
Likhalori - 193
Mafura - 8g
Carbs - 27g
Protheine - 7g
Kakaretso ea metsotso e 45
Lokisetsa metsotso e 20 , Cook metsotso e 25
Litšebeletso 6 (1 senoelo se seng le se seng)
Ha ho sa hlokahale hore motho a fumane lijo tsa Maindia 'me a ipeha kotsing ea ho ja lijo tse phahameng tsa FODMAP le eiee e tloaelehileng ho sebelisoa hoa lijo tsena. Setsi sena se nang le botsoalle ba lihlahisoa tsa IBS se na le monate haholo, u ke ke ua ba hloloheloa.
Etsa bonnete ba hore u leka litebelisoa tsa hau bakeng sa mocheso esale pele. K'hape ena e entsoe ka phofo ea curry e bonolo le garame e bobebe ea masala, kahoo fetola linoko ka tsela e nepahetseng.
Lijo
- 1 tablespoon konofolo-e entsoeng oli ea mohloaare
- 1 tablespoon ginger motso, peeled le grated
- 3 1/4 diaspuni e phofshoana ea curry
- 1 1/2 teaspoon garam masala
- 1 14.5-ounce e ka hlahisa tamati, e sa thijoe
- 1 senoelo sa metsi
- Litapole tse 1 tse nang le letlalo, khaola likotoana tse peli
- Litapole tse lekaneng tse lekaneng, tse nang le letlalo, khaola likotoana tse peli tsa lisenthimithara
- Lihoete tse peli tse bohareng, li khaola likotoana tse 4 tsa lisenthimithara
- 1 15.5-ho na le lentile feela
- 1/2 teaspoon letsoai
- 1 1/2 senoelo sa linaoa tse tala, tse ncha kapa tse nang le serame, khaola likotoana tse 1-inch
- 1/2 senoelo sa lebese la kokonate
Litokisetso
- Ka sekotlolo sa polokelo ea liphoofolo tse khōlō kapa se seholo, futhumatsa oli ka har'a mocheso o phahameng. Kenya ginger mme o tsose ka metsotsoana e 30. Eketsa phofo ea curry le garam masala 'me u tsoele pele ho fihlela linōko li monko o monate' me ho entse hore moriti o se o lefifi, hoo e ka bang motsotso. Eketsa litamati le metsi 'me u hlahise pan hore u lokolle li-spice tse khomaretseng tlase.
- Eketsa litapole, litapole, lihoete, lentile le letsoai. Koahela pitsa, tlisa pheha, ebe u fokotsa mocheso. Ema ho fihlela litapole li batla li phehiloe empa ha li ferekaneng haholo, metsotso e ka bang 12 ho ea ho e 15.
- Eketsa linaoa tse tala, tlosa sekwahelo, 'me u tsoele pele u pheha ho fihlela linaoa tse tala li le bonolo le litapole le lihoete li bonolo, hoo e ka bang metsotso e 5.
- Hlahloba lebese la kokonate mme u se ke ua koahela sefahla metsotso e ka bang 2 ho lumella litlolo hore li kopane. Sebeletsa ka raese e futhumetseng ea raese.
Mefuta e sa tšoaneng ea lijo le litšebeletso
Litapole tsa litapole li setse ho ena mokokotlo oa fiber e phetseng hantle , empa u ikutloe u lokolohile ho li senya haeba u khetha.
Likopi tse 'nè tsa sesepa sa lesea li ka sebelisoa sebakeng sa linaoa tse tala, tse kenyelletsitsoeng nakong ea metsotso e 2 ea ho pheha.
Batho ba jang nama ba ka eketsa 1/2 lik'hilograma tsa lesea, ba khaola likotoana, ha ba eketsa litapole le lihoete .
Lebese la kokonate le ka nkeloa sebaka ke tranelate e boima kapa lactose ntle le yogurt ea lebese. Lihlahisoa tse entsoeng ka lebese le mafura a ka 'na tsa arohana ka tsela e sa thabiseng ha li halefile, empa li tla latsoa hantle.
Litlhahiso tsa ho pheha le ho sebeletsa
Recipe ena e tsosolosa hantle bakeng sa lijo tsa letsatsi tsa beke ea beke. Arola likhahla tse kenngoeng ka thata ka har'a linkho tsa canning.
Hoseng, feela "tšoara 'me u tsamaee" ha u tloha mosebetsing kapa sekolong.