Cov Khoom Noj Khoom Haus (ntawm ib qho kev pab)
Calories - 231
Rog - 6g
Carbs - 36g
Protein - 11g
Tas nrho cov sij hawm 75 min
Npaj 15 min , Ua noj 60 min
Cov Hauj Lwm 6 (1 khob txhua)
Kev noj zaub mov nplua nuj nyob hauv cov zaub mov raws li tuaj yeem ua lub luag haujlwm los txo cov kabmob kheesxaws. Tsom tau kom tsawg kawg ob ntawm cov pluas noj koj noj txhua hnub los ntawm cov nroj tsuag-raws li cov noob taum thiab legumes , zaub, txiv ntseej, noob, thiab whole grains.
Daim ntawv qhia raws li chickpea no cog raws li cov dej qab zib thiab cov cua sov los ntawm cov txiv hmab txiv ntoo thiab cov pob zeb kub cev ntxiv nrog rau nws muaj cov yeeb yuj txuj lom ntawm curry hmoov, cumin, thiab turmeric. Yog li muaj ntau lub cuisines los ntawm ib ncig lub ntiaj teb feature cov neeg tsis noj nqaij, cog raws li cov zaub mov uas muaj ob qho tib si six thiab noj qab haus huv, thiaj li muaj tswv yim nrog koj ua noj thiab sim zaub mov txawv los ntawm ntau haiv neeg.
Cov khoom xyaw
- 4 khob chickpeas (xws li ua noj los ntawm 2 khob qhuav chickpeas los yog los ntawm 2 15-oz poom, drained thiab rinsed)
- 1 tablespoon txiv roj roj
- 1 medium dos (daj)
- 3 medium qej cloves (minced)
- 1 me me serrano chile (membranes thiab noob pov tseg, minced)
- 3 teaspoons curry hmoov
- 1/2 teaspoon turmeric
- 1/2 teaspoon cumin
- Yeem: 1/4 teaspoon methi (fenugreek)
- 1/4 khob dej (los yog chickpea ua kua, los yog kua nqaij, faib)
- 1/2 teaspoon ntsev
- 2 tablespoons cilantro (txhoov)
Npaj
- Yog hais tias ua noj chickpeas los ntawm taum qhuav, soak lub taum dhau ib hmo, ntws, thiab qhov chaw hauv ib lub lauj kaub loj thiab npog nrog dej. Nqa mus rau ib qho boil thiab simmer kom txog thaum kev sib tw, li 1 1/2 mus rau 2 xuab moos. Ntuav cov chickpeas, cia cov ua kua. Yog hais tias siv cov kaus poom chivpeas, ntws tawm thiab yaug cov taum thiab muab tso cia.
- So tawm tib lub lauj kaub loj uas koj tau siv ua cov chickpeas. Kub txiv ntseej roj nyob rau hauv lub lauj kaub tshaj medium-siab tshav kub. Ntxiv lub sliced dos thiab saute kom txog thaum txhais tau tias, txog 5 feeb.
- Ntxiv cov qej thiab serrano chile thiab noj lwm 2 mus rau 3 feeb, kom txog thaum cov tshuaj tsw qab.
- Ntxiv cov curry hmoov, turmeric, cumin, thiab yeem xaiv rau lub lauj kaub thiab do rau li 30 feeb.
- Ntxiv 1/4 khob dej, chickpea ua noj ua kua, los yog kua mis rau hauv lub lauj kaub thiab do. Ntxiv cov ncuav qab zib rau lub lauj kaub, npog, tig lub cua sov kom tsawg thiab simmer rau 5 feeb.
- Hle lub lauj kaub, ntxiv rau 1 khob kua dej ntxiv thiab ntsev thiab simmer uncovered rau lwm 20 feeb.
- Do hauv cov txhoov cilantro. Ua hauj lwm nrog xim av mov.
Muaj Variations thiab Hloov Txawv
Tsis txhob nyiam ntsim khoom noj los yog muaj qhov ncauj qhuav? Omit kub chile.
Yog hais tias koj xav mus sim nrog ib tug tshiab txuj lom, sim nrhiav lub methi, los yog fenugreek, uas tau raug touted rau nws ntau cov kev pab cuam kho mob, los ntawm pab digestion rau boost lub plawv mob. Qhov tsw yog me heev, tab sis methi yog ib qho khoom ua muaj nyob hauv ntau hom Indian style style curries thiab breads.
Kev Ua Noj thiab Kev Pab Tswv Yim
Ua noj cov taum qhuav yog pheej yig thiab kuj yooj yim, nws tsuas siv sij hawm. Cov taum yog qhov zoo tshaj plaws thaum soaked thaum tsaus ntuj hauv dej, drained, thiab ces simmered ntawm stovetop nrog dej tshiab rau ob peb teev. Ua kom tau ib pob taum thiab ntxiv cov tais diav los yog zaub tais rau hauv lub limtiam.
Cov noob taum looj los ntawm qhuav kuj khov zoo, yog li npaj ib qho loj loj thiab khov cov khoom seem rau lwm tus siv. Cov taum uas khov dua hauv 5 feeb thaum tso rau hauv cov kua ua kua los yog rhuab rau ntawm qhov tob hau.