Ukufuna iresiphi ye-corn bulgur? Zama lokhu. Kuyinto yokudla yemifino (enezinketho ze-vegan) i-bulgur kakolweni i-pilaf eyenziwe ngamakhowe, anyanisi oluhlaza, i-red bell pepper kanye ne-parsley entsha ewayini elimhlophe kanye ne-lime egqoka nge-basil encane, usawoti kanye ne-pepper, futhi-ke, iningi elinempilo lonke okusanhlamvu okusanhlamvu ukolweni.
Uma uthanda okusanhlamvu okuphelele , ama-saladi e-quinoa noma ama-saladi elayisi noma ama-pilafs pilafs, zama into ehlukile kancane nale nguqulo ephezulu kakhulu enokolweni yengqolowa ye- bulgur . I-vegan uma usebenzisa i-margarine ye-vegan esikhundleni sebhotela.
Qaphela ukuthi le recipe yenza cishe ama-servings angu-8, ngakho-ke uhlele ukuthi ube nokunye okusele okuzogcinwa kwisitsha se-Tupperware bese uthatha ukusebenza ngosuku olulandelayo. Noma, thatha okunye okungeziwe bese uyifaka ku-tortilla, engeza ushizi, futhi uzenzele isangweji elisele lokugoqa ukudla kwasemini. Le recipe ihlonipha uMkhandlu Wezokudla Wesikolo.
Okuzokwenza
- Izinkomishi ezi-1 1/2 ezingenayo i- bulgur kakolweni
- 3 izinkomishi amanzi noma imifino umhluzi
- 3 tbsp ibhotela (noma usebenzise i-margarine ye-vegan ukuze ugcine i-vegan)
- 1/2 amakhowe amakhowe, aqotshiwe
- 1 bunch anyanisi eluhlaza, oqoshiwe
- 1 pepper obomvu obukhulu obomvu, oqoshiwe
- 2 tbsp ijusi likalamula
- 3 tbsp iwayini elimhlophe elimhlophe
- 1/4 indebe eqoshiwe eqoshiwe (noma 1/8 indebe omisiwe)
- 1 tbsp basil omisiwe
- I-1 tsp usawoti
- 1/2 tsp pepper
Indlela Yokwenza
Ephakeni eliphakathi, hlanganisa ukolweni we- bulgur kanye nomhluzi wamanzi noma wemifino. Vala i-pan bese uvumela ukumisa phezu kokushisa okuphakathi kwamaminithi angamahlanu.
Susa i-pan kusuka ekushiseni bese uyiyeka, ihlanganiswe, cishe amaminithi angu-5 ngaphezulu. Ngemva kwamaminithi amahlanu, geza noma yikuphi amanzi amaningi noma umhluzi wemifino ovela epanini.
Okulandelayo, uncibilikise ibhotela noma imajarini esikhwameni esikhulu phezu komlilo ophakathi. Faka ama-mushroom, u-anyanisi kanye ne-pepper kuze kube yilapho u-anyanisi ecacile futhi elula.
Susa ekushiseni.
Faka ijusi lemon, iwayini elimhlophe, i-parsley ehlanzekile, i-basil, usawoti kanye nopelepele bese uphonsa ngobumnene ukuhlanganisa kahle.
Hlanganisa ingxube yemifino ne-bulgur ephekiwe okuphekiwe bese ukhonza ngokushesha.
Ukwenza ama-8 we-bulgur kakolweni pilaf.
Ulwazi lomsoco: Ukukhonza ngamunye kunikeza cishe: ama-kilojoule angu-145; 4 g amaprotheni; 23 g ama-carbohydrate; 6 g fiber; 5 g amafutha (3 g agcwele); 12 mg i-cholesterol; 20 mcg folate; 1 mg iron; 342 mg sodium.
Njenge-bulgur kakolweni? Nakhu eminye yokudla okunommbila yemifino kanye ne-vegan:
- I-Cranberry lime bulgur isaladi noma isaladi ye-quinoa
- I-Gourmet bulgur ithebhula nge-edamame ne-feta
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 159 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 11 mg |
| I-sodium | 631 mg |
| Ama-carbohydrate | 25 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |