Na-achọ onye anaghị eri anụ bulgur wheat uzommeputa? Gbalịa nke a. Ọ bụ onye anaghị eri anụ (nwere nhọrọ vegan) bulgur wheat pilaf mere na mushrooms, eyịm green, ose na-acha uhie uhie na pasili dị ọcha na mmanya ọcha na wayo na-eri ihe na basil, nnu na ose, na, n'ezie, ọtụtụ ahụ ike ọka wit dum ọka wit.
Ọ bụrụ na ịchọrọ mkpụrụ ọka zuru ezu , quinoa salad ma ọ bụ osikapa salads ma ọ bụ osikapa pilafs, gbalịa ihe dịtụ iche na nke a dị ike nke mbipụta ọka wheat nke bulgur . Ọ bụ ihe ọjọọ ma ọ bụrụ na ị na-eji marganine vegan kama bọta.
Rịba ama na uzommebe a na-eme ihe dị ka 8 servings, mere atụmatụ na ị nwere ihe ụfọdụ iji chekwaa na Tupperware akpa wee buru ọrụ n'echi ya. Ma ọ bụ, buru ntakịrị ihe ndị ọzọ ma kechie ya na tortilla, gbakwunye cheese, ma mee onwe gị ihe mgbakwasị sandwich maka nri ehihie. Ntụziaka a bụ n'ikike nke Council Wheat Council.
Ihe Ị Ga-achọ
- 1 1/2 iko uncooked wheat bulgur
- 3 iko mmiri ma ọ bụ akwukwo nri
- 3 tbsp butter (ma ọ bụ jiri vegan margarine iji na-ya vegan)
- 1/2 paụnd mushrooms, sliced
- 1 ụyọkọ akwụkwọ ndụ akwụkwọ ndụ eyịm, chopped
- 1 ọkara-acha ọbara ọbara na mgbịrịgba ose, chopped
- 2 tbsp lime ihe ọṅụṅụ
- 3 tbsp akọrọ mmanya ọcha
- 1/4 cup chopped fresh pasili (ma ọ bụ 1/8 iko fikiere)
- 1 tbsp basil sie
- 1 tsp nnu
- 1/2 osepp
Otu esi eme ya
Na pan ihe, jikota oka wheat na mmiri ma obu akwukwo nri. Na-ekpuchi pan ma kwe ka ọ bụrụ ihe dị ka ihe dị ka minit ise.
Wepu pan site na ikpo ma mee ka ya guzosie ike, kpuchie, maka ihe dịka 5 ọzọ. Mgbe minit ise ọzọ, gbanye mmiri mmiri ọ bụla ma ọ bụ ihe oriri na-esi na pan.
Ọzọ, gbazee butter ma ọ bụ margarine na nnukwu skillet na-ajụ okpomọkụ. Sautee mushrooms, eyịm na ede ede ruo mgbe eyịm dị ọcha.
Wepụ si okpomọkụ.
Nwuo na ihe ọṅụṅụ lemon, mmanya ọcha, pasili ọhụrụ, basil, nnu na ose ma jiri nwayọọ mee ka ha jikọta nke ọma.
Gwakọta ngwakọta ihe oriri na ọka wit bulgur a kwadebere ma na-eje ozi ozugbo.
Na-eme ka ụyọkọ 8 nke pilaf ọka wheat.
Ozi ntanetị: Onye ọ bụla na-eje ozi na-enye ihe dị ka calories: calorie 145; 4 g protein; 23 g carbohydrates; 6 g eriri; 5 g abụba (3 g jupụta); 12 cholesterol mg; 20 mcg folate; 1 mg ígwè; 342 mg sodium.
Dị ka ọka wit bulgur? Nke a bụ ole na ole ndị ọzọ na-eri anụ na vegan bulgur wheat recipes:
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 159 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 11 mg |
| Sodium | 631 mg |
| Carbohydrates | 25 g |
| Fri nri | 5 g |
| Protein | 6 g |