John Myers
ọdịnaya
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Efrata
- 100 g Chickpeas akpọnwụwo ma tinye ya n'otu abalị
- Ma ọ bụ 1 obere mkpọ chickpeas
- 120 g Eyịm, finely chopped
- 200 g Amịrị anụ
- Nnu na ose si na igwe nri
- 4 tbsp Oliv mmanụ
- 1 tsp turmeric
- 0,5 tsp Ala cumin
- 0,5 tsp Coriander, ala
- 0,5 tsp Chili ntụ ntụ
- 1500 ml mmiri
- 100 g Lentils na-acha uhie uhie
- 50 g Osikapa, esighị nri
- 1 ụyọkọ Pasili dị ụtọ dị ọhụrụ, bee
- 1 ụyọkọ Chives ọhụrụ, bee
- 1 ụyọkọ Koriander ọhụrụ, bee
- 1 ụyọkọ dil ọhụrụ, bee
- 4 Alaka Tarragon dị ọhụrụ, bee
- 400 g Eke yogọt
- 150 g Ude, utoojoo
- 2 Mkpịsị ụkwụ galik a kụrụ akụ
- NB mint
ntuziaka
- Gwakọta mince na ọkara nke eyịm, tinye nnu na ose. Hazie ya ka ọ bụrụ bọọlụ nwere nha ukpa. Kpoo mmanu n'ime obere efere ma ghee eyịm nke fọdụrụ na ya ruo mgbe nchara nchara. Wụsa cumin, coriander na ntụ chili n'ime ya. Tinye nnu, ose na turmeric tinye mmiri. Tinye chickpeas ndị a gbapụrụ agbapụ wee weta obụpde. Kpuchie na esi nri n'elu ọkara okpomọkụ maka ihe dịka nkeji iri atọ.
- Tinye lentil, osikapa na anụ a kwadebere ma gwakọta ihe niile. Sichaa maka nkeji 20 ọzọ, na-akpali mgbe ụfọdụ.
- Gbakwunye mkpuru osisi ndị ahụ na ofe wee hapụ ya ka ọ daa ihe dị ka nkeji iri asaa na ise n'obere obere okpomọkụ. Maka chickpeas mkpọ, hapụ ha ka ọ steepụ maka nkeji iri atọ.
- Gwakọta yogọt ahụ na ngaji 3 nke ofe ma na-emegharị ya mgbe niile. Wepụ ihe oriri ahụ na stovu ahụ ma gwakọta ude ahụ.
- Ghichaa galik chopped na obere mmanụ na 1/4 teaspoon aja aja. Hazie ofe n'ime efere ndị a kpọchara ọkụ ma fesaa ya na galik. Tinye akwụkwọ mint mma.
Nutrition
Na-eje ozi: 100gCalories: 76kcalCarbohydrates: 3.5gprotein: 1.9gAbụba: 6g
