Indian Potato ndi Lentil Stew Chinsinsi

Zakudya Zofunikira (potumikira)

Malori - 193

Mafuta - 8g

Carbs - 27g

Mapuloteni - 7g

Nthawi Yonse 45 Mphindi
Konzani mphindi 20 , Cook 25 min
Mapemphero 6 (1 chikho aliyense)

Sipangakhalenso chiwopsezo chotenga chakudya cha amwenye ndikuika chiopsezo kudya zakudya zapamwamba-FODMAP adyo ndi anyezi omwe amagwiritsidwa ntchito mu zakudyazi. Zakudya zowakomera za IBS izi ndizosangalatsa kwambiri kuti simudzaziphonya.

Onetsetsani kuti muyese zonunkhira zanu kuti muyambe kutentha. Chophikirachi chinapangidwa ndi ufa wofewa wofewa komanso masamu odzola masala, choncho muzisintha zonunkhira.

Zosakaniza

• Supuni imodzi ya adyo-inalowetsa mafuta a azitona
• Supuni 1 ginger mizu, peeled ndi grated
• Thirani supuni 3 1/4
• 1 1/2 supuni ya tiyi garam masala
• 1 14.5-ounce akhoza kudula tomato, osadulidwa
• 1 chikho madzi
• 1 mbatata ndi khungu, zidutswa 1/2 masentimita
• 1 apakati mbatata, ndi khungu, zidutswa 1/2 masentimita
• 2 kaloti wamba, kudula 1/4 inchi zidutswa
• 1 15.5 -modzi akhoza kupanga mphodza
• 1/2 supuni ya supuni mchere
• 1 1/2 chikho nyemba zobiriwira, mwatsopano kapena mazira, zidulani zidutswa 1-inch
• 1/2 chikho cha mkaka wa kokonati

Kukonzekera

1. Mu stockpot kapena lalikulu saucepan, kutenthetsa mafuta pa sing'anga-kutentha kwambiri. Onjezani ginger ndikugwedeza kwa masekondi 30. Onjezerani ufa wowonjezera mafuta ndi garam masala ndipo pitirizani kupitiliza mpaka zonunkhira ndi zonunkhira ndipo mthunzi umakhala wakuda, pafupi mphindi imodzi. Onjezerani tomato ndi madzi ndikuwombera poto kuti mutulutse zonunkhira zomwe zakhala pansi.
2. Onjezerani mbatata, mbatata, kaloti, mphodza, ndi mchere. Phimbani mphika, bweretsani ku chithupsa, ndiyeno kuchepetsa kutentha. Sungani mpaka mbatata zophikidwa koma osati zofiira, pafupifupi mphindi 12 mpaka 15.

1. Onjezerani nyemba zobiriwira, m'malo mwa chivindikiro, ndipo pitirizani kuphika mpaka nyemba zobiriwira zili zofewa komanso mbatata ndi kaloti ndizofewa, pafupifupi mphindi zisanu.
2. Onetsetsani mkaka wa kokonati ndipo simmer osaphimbidwa kwa mphindi ziwiri kuti mavitamini asakanike. Kutumikira pa mpunga wa basmati wofunda.

Zosakaniza Zosakaniza ndi Zobwereza

Zikopa za mbatata zatsalira pa njira iyi ya zitsamba zathanzi , koma omasuka kuziwaza ngati mukufuna.

Zikhomo zinayi za sipinachi zingagwiritsidwe ntchito mmalo mwa nyemba zobiriwira, zinawonjezeka pa nthawi yokwanira 2 yokha kuphika.

Nyama odya amatha kuwonjezera 1/2 pounds ya nkhuku pachifuwa, kudula mutizidutswa tating'ono ting'ono, pamene tiwonjezera mbatata ndi kaloti .

Mkaka wa kokonati ukhoza kusinthidwa ndi mafuta olemera a kirimu kapena lactose wopanda yogula mkaka wonse. Zakudya zamkaka zam'munsi zimatha kusiyanitsa mosasamala pamene zimatenthedwa, koma zikhoza kulawa bwino.

Malangizo Ophika ndi Kutumikira

Chinsinsichi chimachepetsa bwino tsiku la masabata a masabata. Gawani zotsalira mumitsuko yambiri yophimba.

M'maŵa, ingoti "gwira ndikupita" pamene mukuchoka kuntchito kapena kusukulu.