Mkpụrụ ọka zuru oke ọka wit na-atụkọta akwụkwọ nri na akwụkwọ nri Mexican iji mepụta akwụkwọ nri na-edozi ahụ, na-eme nri na ọtụtụ nri akwụkwọ nri, gụnyere celery na bell na-ede ede ma na-etinye ya na kịtịl na cumin.
Na-efe nri a dị ka nri isi ma ọ bụ efere nri maka nri abalị (dịka ị ga-eri efere pilaf osikapa anaghị eri anụ), jiri ya mejupụta tortilla maka ezigbo ọka wit anaghị eri anụ ma ọ bụ jere ya ozi dị ka nri n'akụkụ ya na ụfọdụ enchiladas ma ọ bụ Mexico ọzọ, ma ọ bụ ọbụna n'akụkụ ụfọdụ tofu tofu na akụkụ dị mfe maka salad green maka nri zuru ezu nke onye anaghị eri anụ.
Achọrọ ime ka ọka wheat a na-edozi ọka wit? Nsogbu adịghị!. Iji mee ka o sie ike , jiri vegan margarine ma ọ bụ olive mmanụ kama bọta. Ihe niile fọdụrụnụ bụ vegan.
Achọrọ ka ọka wheat gị na-enweghị atụ na-abaghị uru? Bulgur wheat n'onwe ya abughi oke ogwu, ya mere ị ga-eji quinoa ma ọ bụ mkpụrụ ọka ndị ọzọ na-enweghị gluten dị ka millet ma ọ bụ ọbụna na-acha ọcha ma ọ bụ osikapa na-acha ọcha ma ọ bụ osikapa ọka wit, ma jide n'aka na broth gị anaghị eri nri. nwere ma tinye gluten, ma ọ bụ jiri mmiri kama efere.
Ntụziaka na foto site na Omeat Foods Council
Ihe Ị Ga-achọ
- 2 tablespoons butter ma ọ bụ vegan margarine (ma ọ bụ ọbụna mmanụ olive)
- 1 cup bulgur wheat, akọrọ
- 1 ọkara yabasị, chopped
- 1 cup celery, thinly sliced
- 1/2 iko uhie na mgbịrịgba ose, diced
- 3/4 teaspoon ala cumin
- 1 teaspoon chili ntụ ntụ
- 2 iko mmiri 1/4 mmiri ma ọ bụ mmiri
- nnu na ose na-atọ ụtọ (nnu mmiri ma ọ bụ nnu kosher na obere osisi black ose kacha mma)
Otu esi eme ya
- Nke mbụ, gbazee butter ma ọ bụ vegan margarine na skillet n'elu okpomọkụ. Na-esote, gbakwunye na ọka wit bulgur na chopped yabasị. Esi nri ruo mgbe yabasị dị nro ma sie ya ma ọka wheat bulgur bụ ọlaedo.
- Na-esote, bido na celery sliced, na-acha uhie uhie uhie, cumin na chili ntụ ntụ na-esi nri maka nkeji 2 na ọkara okpomọkụ.
- Mee ka mmiri ma ọ bụ mmiri mee ka obụpde, na-amụba okpomọkụ ma ọ bụrụ na ọ dị mkpa.
- Ozugbo mmiri ma ọ bụ ihe oriri na-esi nri, belata okpomọkụ ọzọ na ọkara, ma kwe ka ngwakọta ahụ kpoo ihe dị ka nkeji iri abụọ ma ọ bụ ruo mgbe a na-etinye mmiri niile ma tinye ọka wit.
- Oge gị onye anaghị eri anụ bulgur wheat pilaf jiri mmesapụ aka na nnu na ose nụrụ ụtọ.
Ozi ntanetị:
Calories kwa na-eje ozi: calories 130
Nri: Otu na-eje ozi na-enye ihe dị ka calorie 130: protein g g, 20 g carbohydrates, 5 g fiber, 5 g abụba (3 g jupụtara), 10 cholesterol, 16 mcg folate, 1 mg ígwè na 373 mg sodium
Na nanị calorie 130 dịka ọ na-eje ozi, onye anaghị eri anụ a na-eri nri nke anaghị eri anụ bụ bulgur wheat pilaf bụ nri ndị anaghị eri anụ dị ala.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 125 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Carbohydrates | 22 g |
| Fri nri | 4 g |
| Protein | 5 g |