Ọ bụrụ na ịchọrọ onye anaghị eri anụ na-eri nri tabbayed, try this gourmet tabbouleh made with cheese cheese and edamame soy beans . Emere pesto na akwukwo nri ohuru maka otutu ekpomeekpo, nke a bu ihe di iche iche di iche iche na eri nri oma oma oma. Delish!
Ntụziaka nke Nchịkọta Soy Foods.
Ihe Ị Ga-achọ
- 1 1/4 iko uncooked wheat bulgur
- 2 iko mmiri, esi
- 1/4 iko kwadebere
- pesto
- 3 tbsp ihe ọṅụṅụ lemon ọhụrụ
- 2 cps udara tomato, chopped
- 3/4 cup (3 ounces) feta cheese, crumbled
- 1 15 ounce nwere ike chickpeas, drained
- 1/3 iko eyịm green (scallions), sliced eche echiche
- 2 tbsp nri pasili, minced
- 1/4 tsp freshly ground black pepper
- 2 iko shelled
- edamame
- 4 (7-inch) pitas, bee na ọkara
Otu esi eme ya
Gwakọta ọka wheat bulgur na mmiri esi esi na nnukwu nnukwu efere. Kpuchie ma kwe ka iguzo minit 30. Igbapu.
Gwakọta pesto na ihe ọṅụṅụ lemon; kpalie na whisk. Gwakọta bulgur, pesto ngwakọta, tomato, feta, chickpeas, eyịm na-acha akwụkwọ ndụ, pasili, ose na edamame na nnukwu nnukwu efere; ma jiri nwayọọ nwayọọ jikọọ ọnụ. Na-arụ ọrụ na pita halves.
Na-enye: 4 servings (ibu ibu: 1-1 / 2 iko salad na 2 pita halves).
Ozi ntanetị, site n'ije ozi:
Calories: 570 (25% si abụba); Abụba 16g (nọdụ 5.4g, mono 7.5g, poly 2.9g); Protein 23.3g; Carbs 93.3g; Fiber 14.2g; Cholesterol 23mg; Ígwè 7.8mg; Sodium 856mg; Calcium 352mg