A na-eji Tabbouleh Salad-aka tabouli-emepụta ọka wheat ọka wit, pasili, tomato, na mgbakwunye mint na-egbuke egbuke. Enweghi ike igwu egwu gburugburu, dika ndi nri di iche iche. Ihe atụ: ị nwere ike ime nke a na-enweghị tomato ma ọ bụrụ na ndị ọhụrụ, ndị na-acha mfri agaghị adị, ma ọ bụ tụba pasili ndị ọzọ (anyị na-ekwu okwu atọ nnukwu bunches) maka salad greener.
Ihe Ị Ga-achọ
- 1 cup bred wheat wheat
- 1 teaspoon ezigbo osimiri nnu, kewara
- 1/3 iko
- extra virgin olive oil
- 1/4 iko ihe ọṅụṅụ mmiri lemon ọhụrụ
- 1 garlic garlic
- 1/2 iko ọhụrụ mint epupụta
- 1/2 teaspoon freshly ground black pepper
- 1 pasili akwukwo pasili
- 4
- tomato
- 1 Igbo ma obu hothouse kukumba
Otu esi eme ya
- Na-etinye bulgur na nnukwu efere ma fesa ya 1/2 teaspoon nnu. Tinye 1 1/2 iko esi mmiri, na-ekpuchi, ma nọrọ ọdụ 20 nkeji.
- Mgbe bulgar na-anọdụ ala, pịa mmanụ oliv , ihe ọṅụṅụ lemon, na galik na blender (ma ọ bụ, na-eme ka galik dị n'usoro ihe oriri ruo mgbe a gwakọtara ya, tinye mmanụ oliv na ihe ọṅụṅụ lemon na mmiri na-agbanye mgbatị). Tinye akwụkwọ mint, ihe fọdụrụ 1/2 teaspoon nnu, na ose. Mee ihe ruo mgbe mint epupụta na-arụ ọrụ nke ọma na mgbakwasa na mgbakwasa dịkwuo ma ọ bụ karịa. Detuo ma tinyekwu nnu na ose, ma ọ bụrụ na-amasị gị.
- Ghọta pasili pasili sitere na esi; tụfuo ma ọ bụ chekwaa ha maka ojiji ọzọ. Na-egbusi akwụkwọ.
- Mkpụrụ, mkpụrụ, ma ghee tomato.
- Bee, mkpụrụ, ma kpochaa kukumba (iwepu mkpụrụ sitere na kukumba ga-edebe salad ikpeazụ ahụ ịghọ oke mmiri ma na-eme ka ihe ọ bụla dị ilu karịa cucumber osisi nwere ike).
- Lelee bulgur. Mgbe minit 20 gasịrị, ọ ghaghị itinye mmiri nile n'ime ya, mana enwere ike ịdịnye ntakịrị na ala nke nnukwu efere ahụ. Na-eri nri ahụ, ọ kwesịrị ịdị nro. Ọ bụrụ na ọ bụghị, bido, kpuchie, ma nọrọ ọdụ 10 ọzọ nkeji. Ọ bụrụ na ọ dị nro, mmiri dịkwa n'ime nnukwu efere ahụ, ma ọ ga-ehichapụ bulgur ahụ n'ọhịa ma ọ bụ wepụ ya ma tinye ya na nnukwu efere.
- Wunye mgbakwasa n'elu bulgur ma kpụga ka ijikọta nke ọma. Tinye pasili ma gbanye ka ijikọta nke ọma. Tinye tomato na kukumba ma bido ka ijikọta.
- Na-eje ozi ozugbo ma ọ bụ kpuchie ma gbarie ruo mgbe ịkwadebere ije ozi, ruo abalị. Ọ bụrụ na ị mechie salad ahụ, mara na ọ ga-atọkwu ụtọ ma dịkwuo ọkụ ma ọ bụrụ na ị hapụ ya ka ọ nọdụ na okpomọkụ dị ọkụ ma ọ dịkarịa ala minit 30 tupu ya ejee ozi iji wepụ ụfọdụ mmiri ozuzo ahụ ọ ga-ebu site na oge ya n'ime ngwa nju oyi. Ihe ọzọ: ọ bụrụ na ịchọrọ ime salad ahụ tupu oge eruo, ị nwekwara ike ichere ma gbanye ma tinye tomato na nkeji oge ikpeazụ n'ime ngwa nju oyi abụghị enyi ha!
Ọdịiche
- Jiri quinoa kama bulgur-ọ bụ na-emekarị, jupụtara na protein, na gluten-n'efu
- Jiri nwa nne na nna kama iji bulgur maka mpempe ọkụ na salad
- N'elu ya na okpukpu 1/2 cup c cheesebled cheese maka ihe na-esi ísì ụtọ
- Nwuo na ihe nwere ike ịkụ na chickpeas rinsed
- Tinye 1/3 cup chopped chopped olives for a deeper flavor
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 185 |
| Ọnụba abụba | 10 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 7 g |
| Cholesterol | 0 mg |
| Sodium | 304 mg |
| Carbohydrates | 23 g |
| Fri nri | 4 g |
| Protein | 4 g |