Uma uthanda isaladi ye-tabbouleh yemifino yendabuko, zama le tabbouleh e-gourmet eyenziwe nge-feta cheese kanye ne- edamame ubhontshisi we-soy . Yenziwe nge- pesto nama-herb fresh ukuze uthole ukunambitheka okuningi, lena isaladi engavamile futhi enhle kakhulu yemifino ye-tabbouleh. Ukudakisa!
Iresiphi ehlonishwayo yiSoy Foods Council.
Okuzokwenza
- 1 1/4 izinkomishi ezingenayo i- bulgur kakolweni
- 2 izinkomishi amanzi, abilayo
- 1/4 indebe elungiselelwe
- pesto
- 3 tbsp ijusi elimnandi lemon
- 2 cps cherry utamatisi, oqoshiwe
- Ikomidi le-3/4 (ama-ounces ama-3) feta ushizi
- I-ounce engu-15 ingahle ikhuke, idliwe
- 1/3 indebe anyanisi oluhlaza (izikhwama), cucwe ucabange
- 2 tbsp fresh parsley, inhlanzi
- 1/4 tsp pepper omusha omnyama
- Izinkomishi ezimbili eziphephile
- i-edamame
- Ama-pitas angu-4 (7-intshi), uthathe ngesigamu
Indlela Yokwenza
Hlanganisa ukolweni we- bulgur namanzi abilayo esitsheni esikhulu. Vala bese uma imizuzu engu-30. Hlanganisa.
Hlanganisa i-pesto nejusi lemon; gxuma nge-whisk. Hlanganisa i-bulgur, ingxube ye-pesto, utamatisi, ama-feta, ama-chickpeas, u-anyanisi aluhlaza, i-parsley, i-pepper ne-edamame esitsheni esikhulu; bese uphonsa ngobumnene ukuhlanganisa. Khonza ngamaminithi ama-pita.
Ukukhiqiza: ama-4 servings (ukukhonza usayizi: isaladi 1-1 / 2 isaladi namashumi amabili ama-pita).
Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 570 (25% kusuka kumafutha); Amafutha 16g (ahlala 5.4g, mono 7.5g, poly 2.9g); Amaprotheni 23.3g; I-Carbs 93.3g; I-Fiber 14.2g; I-cholesterol 23mg; I-Iron 7.8mg; I-sodium 856mg; I-Calcium 352mg
Bheka futhi: Ukupheka kwemifino enempilo eningi ukuzama