Isaladi le-quotas e-gluten-free ne- vegan ithebouleh (futhi i-spelled taboule noma i-tabouli) isaladi yenziwa ngempilo enempilo, okusanhlamvu okuphelele kanye ne-high-protein quinoa esikhundleni sekolweni elingu- bulgur elisetshenziswa ngokujwayelekile emathinini we-tabouli. I-amabili-in-one ngempela: uthola isaladi ye-quinoa kanye ne-Traditional Bhabbouleh yaseMiddle East, futhi zonke izithako kukhona imifino kanye ne-vegan kanye ne-gluten-free, ngakho-ke iphelele ngokudla noma ukuzwela kokudla. I-quinoa isaladi yanoma yiluphi uhlobo luhlala luyindlela enhle uma kungenzeka ukuthi ube ne- quinoa esisele ngokucacile.
Uma uthanda i-quinoa, ungase ufune ukuphuma uphinde uzame amanye okusanhlamvu okuphelele, futhi, njenge- kaniwa , i- millet, ne- teff . Izithelo zonke ezifana nalezi zihambisana nokunye, futhi, uma uzithengayo ngobuningi , zithengisa.
Okuzokwenza
- 1 inkomishi iquinoa
- 2 izinkomishi amanzi noma imifino umhluzi
- 1 utamatisi omkhulu noma amabili, omncane oqoshiwe
- Ikhukhamba 1, oqoshiwe (ozikhethela)
- 4 ama-scallions (u-anyanisi aluhlaza), oqoshiwe
- 2 clove garlic, nengulube
- 2 kuya ku-3 tbsp i-mint fresh eqoshiwe
- 1/2 indebe eqoshiwe eqoshiwe
- 1/4 indebe yamafutha omnqumo
- 1/4 indebe yamanzi kalamula (fresh is best!)
- 1/2 tsp usawoti, noma ukunambitha (usawoti usawoti noma usawoti wase-kosher ungcono kule recipe)
Indlela Yokwenza
- Embizeni ephakathi, gcoba i-quinoa emanzini noma emifino yemifino bese ulethe ngamathumba. Nciphise ukushisa ukuze ubambe kancane kancane, ikhava, futhi uvumele i-quinoa ukuba ipheke imizuzu engaba ngu-15, noma kuze kuphekwe i-quinoa futhi iningi liketshezi liye lafakwa. Fluff izikhathi ezimbalwa ngemfoloko ukuze uvumele izitshalo zokugcina ze-steam zibaleke. Beka eceleni.
- Phakathi naleso sikhathi, kuyilapho i-quinoa epheka noma epholile, esitsheni esikhulu, hlanganisa utamatisi oqoshiwe, ukhukhamba oqoshiwe, ama-scallions, ugarlic, i-mint fresh, ne-parsley entsha.
- Uma i-quinoa isilahlile ikakhulukazi (ingahlala ifudumele, kodwa akufanele ishise) yengeze i-quinoa ephekiwe, amafutha omnqumo, ijusi kalamula, nosawoti, ukuphonsa ngobumnene ukuhlanganisa kahle. Isizini nosawoti olwandle noma usawoti ka-kosher, ukunambitha.
- Khipha isaladi yakho ye-quinoa tabbouleh okungenani ihora elilodwa ngaphambi kokukhonza, mhlawumbe ebusuku, ukuvumela ama-flavour ahlangane futhi ahlakulele ngokugcwele. Khipha kancane kancane ndawonye ndawonye nje ngaphambi kokukhonza.
- Nika iresiphi le-saladi ye-quinoa ukukhipha okunye okukhipha i-lime okusha nokuthungwa kasawoti olwandle futhi ngaphambi nje kokukhonza ukuphuza okwedlulele.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 298 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 0 mg |
| I-sodium | 673 mg |
| Ama-carbohydrate | 38 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 7 g |