Indian palak matar (pe pala palak, pe afai e te manaʻo ai) o se meaʻai fuamoa ma le vegan Indian fualaau fualaau aina ma pi i totonu o se saulaʻai faʻatoʻa totogo. I lenei fua, o le palak (spinach) ma le mate (peas) o loʻo mimiti i le mamafa o mea manogi o mea manogi e aofia ai fatu cumin, coriander, chili, turmeric ma sina tamarind. E mafai ona e tuua le tamarind fafo, pe afai e leai sau punavai, e aunoa ma le suia o le moni o le ipu.
Talu ai ona o lenei tamaʻitaʻi palak le fua e faʻaaogaina ai le suāuu fuālaʻau ae le o le ghee, o le vegetarian, vegan ma le gluten-e leai se totogi (ia mautinoa ia leai ni mea e teu ai lau mea manogi).
Mo se fasi meaʻai, faʻapipiʻi nisi o laulaʻau lanu meamata faʻatasi ma fatu o le kumini i le laasaga muamua, poʻo se keke e le o vegan, e mafai ona e faʻafefeteina sina pusi falala Indian (poʻo se vali tofu paneer pani ) e fai se palak matar paneer.
Faʻasaga i lalo mo nisi meaʻai ma mea vevela meaai a Indian e taumafai i le fale.
Mea e te Manaomia
- 3 teaspoons fuālaʻau fuālaʻau
- 1/4 teaspoon cumin fatu
- 1/2 ipu tomato mamae
- 4 ipu fuālaʻau fou po o le 1 pusa pusa tioisa, faʻamafola
- 2 teaspoons coriander paʻu
- 1/4 teaspoon vavalo chili
- 1/4 sipuni. e maua ai le alofa
- Palu laumei turmeric
- Faamasima, ia tofo
- 1 teaspoon tamarind paste
- 1 le ipu lanu lanumeamata, pe mafai ona faʻaaogaina pe faʻamaʻi ma faʻamalo
Auala e Fai Ai
I luga o le vevela vevela vevela, tuu le suauu i totonu o se faʻavalava ma faʻaopopo i ai le fatu cumin. Faataga le fatu cumin ia "pop", lea e tusa ma le minute pe lua.
A maeʻa le fatu o le kumini, faʻaitiitia le vevela i le laʻau, ona faaopoopo lea o le tomato puree, faʻaosooso e faʻafefiloi lelei. O le isi, faʻapipiʻi le meaʻai ma le vevela seia oʻo ina maeʻa le suamalie, e tusa ma le sefulu i le sefululima minute.
A maeʻa le meaʻai, faʻaopopo le meaʻai o loʻo totoe - o le coriander paʻu, paʻu o le chili, garam masala, paʻu mūmū, masima, ma le tamarind paste, faʻamalosi lelei e faʻaopoopo.
A uma loa ona faʻapipiʻi lelei mea manogi, faʻaopopo le peʻa lanumeamata ma kuka mo le 5 minute poʻo le oʻo lava i le vevela, faʻaosooso pe a manaʻomia.
Auauna atu i lau Initiaina ma le vevela i luga o le pusa ma le laisa vavalalata ma naan.
E pei o le faia o ni meaʻai a Initia e pei o lenei palak matar dish? O nisi nei o meaʻai meaai a le vegetarian ma vegan Indian e taumafai ai:
- Laʻau fuamoa fua sambar
- Lago samosas vegetarian i pi ma pateta
- Popo fualaʻau veleina piʻamea
- Faʻamasinoga vegan naan (Indian flatbread)
- Galuga Initia-manogi fuālaʻau (subji)
- Fried paneer pakoras
- Initia tandoori-palu faʻamafa o le tofu
- Aloo mate (Initia o pateta ma pi
- E sili atu meaʻai meaai a tagata Indian vegetarian
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 100 |
| Aofaʻi gaʻo | 4 g |
| Fatisi | 0 g |
| Vailaʻau Mataʻutia | 3 g |
| Cholesterol | 0 mg |
| Sodium | 166 mg |
| Carbohydrates | 13 g |
| Faiga o le fiva | 5 g |
| Puipuia | 6 g |