Ukudla okunomsoco okusanhlamvu okusanhlamvu kuhlanganiswa nemifino kanye namafutha aseMexico ukuze kutholakale iresiphi ehlongozwayo, enambitheka futhi enempilo yemifino yemifino ye-pilaf enenqwaba yemifino, kubandakanya isilimo esidliwayo esinamagatsha anamanzi kanye ne-bell pepper futhi enomzimba we-chili kanye ne-cumin.
Sisebenzela le pilaf ye-bulgur njenge-dish enkulu noma i-side dish ukuze udle (njengoba nje ungathanda isitshalo se-rice pilaf), uyisebenzise ukuze ugcwalise ama-tortillas ukuze ube nempilo emihle yemifino yemifino noma uyenze njengesitsha sokudla kanye ne-enchiladas noma enye i-entree yaseMexico, noma ngisho eceleni kwe- tofu ebhakiwe kanye nesaladi elula eluhlaza okwesitshalo sokudla okunomsoco ophelele.
Udinga ukwenza le-bulgur kakolweni pilaf vegan? Ayikho inkinga!. Ukwenza i- vegan , sebenzisa i- margarine ye-vegan noma amafutha omnqumo esikhundleni sebhotela. Zonke izithako ezisele ziyi-vegan.
Udinga i-bulgur ye-wheat pilaf ibe yi-gluten? I-Bulgur ikolweni ngokwayo ayinayo i-gluten, ngakho-ke kuzodingeka usebenzise i- quinoa noma enye inhlamvu engenamacembe egcwele gluten njengama-millet noma ngisho nje irayisi elimhlophe noma elibomvu esikhundleni se-bulgur kakolweni, futhi uqinisekise ukuthi umhluzi wakho wemifino awunayo ziqukethe izithasiselo ezinezinhlobonhlobo ze-gluten, noma nje sebenzisa amanzi esikhundleni somhluzi.
Iresiphi nesithombe nguMkhandlu wezokudla weBolweni
Okuzokwenza
- 2 wezipuni ibhotela noma vegan margarine (noma ngisho namafutha omnqumo)
- 1 inkomishi bulgur ukolweni, owomile
- 1 anyanisi ophakathi, oqoshiwe
- 1 inkomishi yesilimo esidliwayo esinamagatsha anamanzi, esincetu
- 1/2 indebe ebomvu i-pepper, eqoshiwe
- 3/4 isipuni emhlabathini cumin
- 1 ithisipuni i-chili powder
- 2 1/4 izinkomishi umhluzi yemifino noma amanzi
- usawoti kanye nopelepele ukunambitha (usawoti usawoti noma usawoti ushukela kanye nomswakama omnyama omusha ongcono)
Indlela Yokwenza
- Okokuqala, uncibilikise ibhotela noma i-margarine ye-vegan e-skillet phezu kokushisa okuphakathi. Okulandelayo, engeza ukolweni omile owomile kanye no-anyanisi oqoshiwe. Pheka kuze u-anyanisi uphuze futhi upheke futhi ukolweni we-bulgur uyigolide.
- Okulandelayo, gxuma esilimo esidliwayo esinamagatsha anamanzi aqoshiwe, i-red bell pepper eqoshiwe, i-cumin ne-chili powder bese upheka imizuzu engu-2 ngokushisa okuphakathi.
- Hlanganisa umhluzi wemifino noma amanzi bese ulethe ngamathumba, ukwandisa ukushisa uma kudingeka.
- Uma amanzi noma umhluzi wezitshalo ushisa, nciphisa ukushisa futhi uye endaweni ephansi, bese uvumela ingxube ukuba imise imizuzu engaba ngu-20 noma kuze kube yilapho yonke into isetshenzisiwe futhi ukolweni ukhiphekile.
- Hlanganisa i-bulgur yakho yemifino i-pilaf ngokukhululekile ngosawoti kanye ne-pepper ukunambitha.
Ulwazi lomsoco:
Ama-calories ngokukhonza: amakhalori angu-130
Ukudla okunomsoco: Ukukhonza okulodwa kunikeza cishe: ama-calories angu-130, 4 g amaprotheni, ama-20 g carbohydrate, ama-5 g fiber, ama-5 g amafutha (3 g agcwele), i-10 mg ye-cholesterol, i-16 mcg folate, i-1 mg yensimbi ne-373 mg ye-sodium
Ngama-calories angu-130 kuphela lapho ekhonza, le-bulgur elula yemifino i-pilaf iyisidlo se-calories esincane.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 125 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 381 mg |
| Ama-carbohydrate | 22 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 5 g |