I-Classic Tabbouleh Salad-aka tabouli-yenziwa nge-bulgur yengqolowa ephukile, i-parsley, utamatisi, ne-garlic ekhanyayo yokugqoka. Zizwe ukhululekile ukudlala nxazonke ngokulinganisela, ikakhulukazi imifino ehlukahlukene. Isibonelo: ungenza lokhu kungenawo utamatisi uma ama-fresh, okuvuthiwe engeke abe khona, noma aphonse ema-parsley amaningi (sikhuluma izingcezu ezintathu ezinkulu) ngesaladi elihlaza.
Okuzokwenza
- 1 inkomishi ephukile i-bulgur yengqolowa
- 1 ithisipuni kahle usawoti usawoti, ihlukaniswe
- 1/3 indebe
- amafutha omnqumo angasese
- 1/4 indebe fresh juice
- 1 i-clove garlic
- 1/2 indebe amaqabunga ama-mint amasha
- 1/2 isipuni
- 1 bunch flat leaf parsley
- 4
- utamatisi
- I-English noma i-hothouse ikhukhamba
Indlela Yokwenza
- Faka i-bulgur esitsheni esiphakathi bese ufafaza nge 1/2 isipuni sikasawoti. Engeza izindebe eziyi-1/2, abilayo amanzi, ikhava, bese uvumela ukuhlala amaminithi angu-20.
- Ngesikhathi i-bulgar ihlezi, igubha amafutha omnqumo , ijusi kalamula, kanye negalikhi ku-blender (noma, ukuphazamisa ugarliki endaweni yokudla kuze kube yilapho igayiwe khona, bese ufaka amafutha omnqumo kanye nejusi lemon bese uphazamisa ukugqoka). Yengeza amaqabunga amantsana, i-1/2 isipuni yethusi usawoti, kanye ne-pepper. I-Whirl kuze kube yilapho amaqabunga e-mint asebenza kahle ekugqokeni futhi ukugqoka kuhamba kancane. Nambitha bese wengeza usawoti kanye nopelepele, uma uthanda.
- Khetha amaqabunga ka-parsley kusuka emigqumeni; ukulahla iziqu noma ukuzilondoloza ngolunye uhlobo. Cishe uqede amaqabunga.
- Core, imbewu, futhi usike utamatisi.
- I-peel, imbewu, futhi usike ikhukhamba (ukususa imbewu kusuka ikhukhamba kuzogcina isaladi yokugcina ingabi amanzi futhi iyanciphisa noma yikuphi ukufutheka kunokuba imbewu yekhukhamba ingaba nayo).
- Hlola i-bulgur. Ngemuva kwemizuzu engama-20 kufanele ukuthi iqoqe wonke amanzi, kodwa kungase kube khona phansi kwesitsha. Nambitha i-bulgur, kufanele ibe ngethenda ukuluma. Uma kungenjalo, gqugquzela, umboze, futhi uvumele ukuhlala amanye amaminithi angu-10. Uma unethenda futhi kunamanzi esitsheni, noma unganqamule i-bulgur ngesihluthulelo esihle noma uyiphakamise nge-spoon esetshenzisiwe bese ungena esitsheni esihlukile.
- Thela ukugqoka phezu kwe-bulgur bese uphonsa ukuhlanganisa kahle. Engeza i-parsley bese uphonsa ukuhlanganisa kahle. Engeza utamatisi nekhukhamba bese uvuselela ukuhlanganisa.
- Khonza ngokushesha noma umboze futhi ushayeke kuze kube yilapho usulungele ukukhonza, kuze kufike ebusuku. Uma ukhiphe isaladi, yazi ukuthi izothambela kancane kangcono uma uvumela ukuba uhlale endaweni yokushisa egumbini okungenani imizuzu engama-30 ngaphambi kokuthi ukhonze ukukhipha ezinye izikhukhula ezithwala kusukela esikhathini saso efrijini. Ithiphu eyengeziwe: uma ufuna ukwenza le saladi ngaphambi kwesikhathi, ungalinda futhi uqede futhi wengeze utamatisi ngesikhathi sokugcina esifushane efrijini akukaze kube umngane wabo!
Izinguquko
- Sebenzisa i-quinoa esikhundleni se-bulgur-isendleleni, ilayishwe amaprotheni, futhi i-gluten-free
- Sebenzisa i-couscous esikhundleni se-bulgur ukuze kusetshenziswe ukukhanya kwe-salad
- Phezulu nge-1/2 indebe ye-feta ye-feta ye-feta ye-feta yokudla okomuncu kodwa okomunyu
- Hlanganisa ku-can ye-chickpeas ehlutshiwe futhi ehlutshiwe
- Engeza i-1/3 indebe eqoshiwe eqoshiwe e-oliver for a flavour deep
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 185 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 304 mg |
| Ama-carbohydrate | 23 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 4 g |