Iresiphi ye-tabouli eyenziwe nge- high-fiber ne-high-protein e-freekeh , i-parsley, i-basil ne-mint. Ilungele izimila, izithako noma nje ukudla kwasemini ehlobo. I-freeke iyinhlamvu yasendulo eyaziwa kakhulu. Ngithanda ithebhulethi ebushelelezi, kodwa uma ungathanda ukuyigcwalisa kancane, engeza ama-chickpeas akheniwe kanye nekhukhamba enqunyiwe, futhi uphelele yonke imifino eluhlaza. Bhanqa le tauli nge-hummus futhi i-pita efudumele kakhulu ngokudla kwasemini futhi okunempilo.
Okuzokwenza
- 1 inkomishi mahhala
- 2 1/2 izinkomishi amanzi
- 1/4 indebe yamafutha omnqumo
- Isipuni esingu-1 ilamula lemon
- 1/4 indebe parsley (fresh, oqoshiwe)
- 2 wezipuni mint (fresh, oqoshiwe fine)
- 1/4 indebe ye-basil (eqoshiwe)
- 3 anyanisi aluhlaza (amancane aqoshiwe)
- 16 utamatisi othandekayo (utamatisi oqoshiwe noma ama-roma amathathu, aqoshiwe)
- usawoti ukunambitha (usawoti usawoti noma usawoti ushukela)
- umnyama omnyama ukunambitha
Indlela Yokwenza
- Lungiselela amahhala ngokulandela imiyalelo yephakheji, ukhiphe kahle.
- Vumela i-freeke ukuba ipholile kancane, bese uphonsa ngamafutha omnqumo nejusi lemon.
- Hlanganisa i-freekeh ne-parsley eqoshiwe, i-mint, i-basil kanye no-anyanisi oluhlaza kuze kuhlanganiswe kahle.
- Engeza utamatisi kanye nenkathi ngokukhululekile (ungagcini!) Ngosawoti kanye nopelepele.
I-Tabouli ihlale ihle kakhulu uma inesikhathi sokuhlala ngaphambi kokukhonza, ukuvumela ama-flavour ukuba ahlume ngempela. Phinda uphinde uphinde usebenze, futhi ungase uthande ukuthatha ukunambitheka okusheshayo ukulungisa ukuvuna uma kudingeka.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 283 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 125 mg |
| Ama-carbohydrate | 37 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 8 g |