Indian Potato uye Lentil Stew Recipe

Nutrition Highlights (pakushanda)

Calories - 193

Fati - 8g

Carbs - 27g

Protein - 7g

Nguva Yese 45 min
Prep 20 min , Cook 25 min
Kushumira 6 (1 kapu imwe neimwe)

Hapana chido chekuwana Indian takeout uye kuisa pangozi kudya yakakwirira-FODMAP garlic uye anyanisi zvinowanzoshandiswa mune chikafu ichi. Iyi IBS-inonakidza yemiti yemichero inofadza zvikuru iwe haungatombofi iwe.

Iva nechokwadi kuti uedze zvinonhuwira zvehutambo hwehutano mberi. Iyi kamukira yakagadzirwa nehutu hwe curry yakasviba uye zvisingasviki garam masala, saka shandura zvinonhuwira zvinoenderana.

Zvimwe

• 1 tablespoon garlic-inokonzera maorivhi
• 1 tablespoon ginger root, peeled uye grated
• 3 1/4 mashuunikiti curry powder
• 1 1/2 maspuniki garam masala
• 1 14.5--ununice inogona kutema tomato, isina kukwana
• 1 cup cup
• 1 mbatatisi neganda, dhonza mu 1/2 masendimita
• 1 yakasvibirira mbatata, ine ganda, dhonza mu 1/2 masendimita
• 2 mashizha karoti, dhonza mu 1/4 masendimita
• 1 15.5-rimwe chete rinogona kuita lenti
• 1/2 teaspoon munyu
• 1 1/2 mukombe bhinzi bhinzi, mutsva kana mazaya, bvisa mu-1-inch vipande
• 1/2 mukombe mukakona kaketi mukaka

Kugadzirira

1. Muchikwata chemapupa kana guru, shandisa mafuta pamusoro pepakati-yakanyanya kupisa. Wedzera ginger uye simbisai kwemaminitsi makumi matatu. Wedzera powry powry uye garam masala uye fukidzai nekupfuurira kusvikira zvinonhuwira zviri kunhuhwirira uye zvakashandura mumvuri usviba, anenge 1 miniti. Wedzerai tomate nemvura uye gadzirai pani kuti musunungure chero zvinonhuwira zvakanamatira kusvika pasi.
2. Wedzera mbatatisi, mbatatata, karoti, lentiy, uye munyu. Ivhara pombi, uuye kumota, uye udzikise kupisa. Simmer kusvikira mbatatari inenge yakabikwa kuburikidza asi haisi yekodhi yekodhi, maminetsi anenge 12 kusvika ku15.

1. Wedzerai mahesheni ehodhi, shandura chifukidzo, uye rambai muchibika kusvikira bhinzi bhinzi vanyoro uye mbatata uye karoti zvinyorova, anenge maminitsi mashanu.
2. Ita mukaka wekonokonti uye simmer usina kuvharwa kwemaminitsi maviri kuitira kuti zvinonaka zvibatane. Shingairira pamusoro pegasi rinopisa.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Zvidzitiro zvembatatari zvakasara pane iyi kamukira ye fiber ine utano , asi inzwa wakasununguka kuti uzviwone kana uchida.

Zvirongo zvina zvemwana sipinashi zvinogona kushandiswa munzvimbo yebhinzi zvakasvibirira, yakawedzerwa munguva yekupedzisira kwemaminitsi maviri ekubika.

Chikafu chinodya chinogona kuwedzera 1/2 pound yeiyoi mazamu, kutemwa kuita zvidimbu zviduku, paunowedzera mbatatisi uye karoti .

Mukaka wekakhunta unogona kutorwa nere cream cream kana kuti lactose-isina mukaka wose wakakisi. Mafuta anochera mazamu anogona kuparadzanisa zvisingatauriki kana achipisa, asi acharavira zvakanaka.

Kubika uye Kushumira Mazano

Iyi kamukira inodzokorora zvakanaka kwemazuva emabiko ezuva. Gura zvakasara kuti zvive zvakanyatsovharwa zvinogona kumira.

Mangwanani, ingo "tora uye enda" sezvaunoenda kubasa kana kuchikoro.