Masikhulume unyaka omusha wokudla ukudla. Linda, buya, akusikho konke okucindezelayo. Ngokuqinisekile kukhona amakhukhi angaphansi kakhulu kunalokho esikujabulela ngaphezu kwamaholide kodwa lokho akusho ukuthi ukudla akukwazi ukunambitheka. Ngami, imfihlo yokukwazi ukudla ukudla okunempilo, okunomsoco ukulungiselela okuphambili. Ngakho-ke ngibheka izitsha ezingenziwa kusengaphambili (ngeSonto ivame usuku lwami lwesonto lokudla prep) futhi luzohlala kahle esiqandisini seviki. Amaphuzu engeziwe ebhonasi uma ukudla kuhambela kahle ngakho kungathathwa ukuze kusetshenziselwe ukudla.
Esinye isihluthulelo sokudla okunempilo kuningi lwezinhlamvu ezigcwele futhi kunezinhlobo eziningi ezihlukahlukene ongakhetha kuzo. I-Bulghur ukolweni yizinhlamvu zasendlini ezisetshenziselwa isaladi ye- tabbouleh kodwa futhi ngenza nezinye izitsha nayo futhi ngiyisebenzise ngendlela engingayisebenzisa ngayo ilayisi. I-flavour, i-nutty ukunambitheka, ama-pair ngokudla okuningi nokupheka ngokushesha futhi kalula.
I-tabbouleh ejwayelekile iyisaladi eMpumalanga Ephakathi ne-bulghur ukolweni kanye nenani elikhulu lika-parsley. Isaladi lika-parsley, uma uthanda. Kodwa kuvamile ukungeza ezinye imifino futhi ngilawulwe imayini, utamatisi, ukhukhamba, izaqathe nama-chickpeas amnandi. Ama-fibre namavithamini ndawonye esaladi elimnandi. Yiyo indlela yokudla unyaka omusha onempilo!
Okuzokwenza
- Ngokuba isaladi:
- 1 inkomishi bulghur ukolweni
- 2 izinkomishi amanzi
- 3 utamatisi (eqoshiwe)
- 1 okungenambewu (
- IsiNgisi) ikhukhamba , eqoshiwe
- 1/2 indebe i-shredded izaqathe
- I-1/2 encane noma i-1/4 enkulu anyanisi obomvu (ehlutshiwe futhi eqoshiwe)
- 1/2 indebe eqoshiwe
- Ama-Chickpeas:
- I-1 ingaba (cishe 15 oz.) Ama-chickpeas (ahlanjululwe futhi anqanyuliwe)
- 1 isipuni samafutha omnqumo
- 1/2 Isipuni sepuni cumin
- Ukugqoka:
- 2 wezipuni amafutha omnqumo
- Isipuni esingu-1 ilamula lemon
- 1 i-clove garlic (ehlutshiwe futhi ehlanjululwe kahle noma egayiwe)
- Usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
Ukuze wenze ukolweni we-bulghur, ulethe izinkomishi ezimbili zamanzi ngamathumba, engeza i-bulghur, ikhava, ukunciphisa ukushisa kuya phansi bese uvumele ukumisa imizuzu engu-12. Susa kusukela ekushiseni bese uvumeleke ukuhlala eminye imizuzu engu-8 kuya kwezingu-10 ngaphambi kokufiphaza ngemfoloko.
Ukwenza ama-chickpeas, wengeze epanini noma e-pan ensimbi ngamafutha omnqumo. Saute ngokushisa okuphakeme imizuzu emihlanu kuya kwemi-10 kuze kube yilapho uphahlama bese uphonsa nge-cumin.
Ukuze wenze ukugqoka, esitsheni esikhulu, hlanganisa amafutha omnqumo, ijusi lemonisi kanye ne-garlic egayiwe noma egayiwe.
Isizini ngokukhululekile ngosawoti kanye nopelepele.
Engeza utamatisi oqoshiwe, ikhukhamba eqoshiwe, izaqathe ezicwebeziwe kanye anyanisi obomvu oqoshiwe ukugqoka. Hlanganisa ukolweni we-bulghur ophekwe, ama-chickpeas nama-parsley. Isizini nosawoti owengeziwe nopelepele uma kudingeka. Khonza ekamelweni lokushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 554 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 274 mg |
| Ama-carbohydrate | 79 g |
| I-Fiber Dietary | 17 g |
| Amaphrotheni | 26 g |