Tabbouleh na gargajiyar Salad-aka nema da aka yi da bulgur alkama, faski, tumatir, da tsalle-tsalle mai walƙiya mai haske. Jin dadin yin wasa tare da nauyin, musamman ma kayan lambu daban. Misali: zaka iya yin wannan ba tare da tumatir ba lokacin da sabo ne, ba cikakke ba, ko jefa cikin fashi mafi yawa (muna magana da manyan bunches uku) don salad.
Abin da Kayi Bukatar
- 1 kofin fashewa alkama bulgur
- 1 teaspoon lafiya teku gishiri, raba
- 1/3 kofin
- karin budurwa man zaitun
- 1/4 kofin nunin lemun tsami
- 1 tafarnuwa tafarnuwa
- 1/2 kofin sabo ne mint ganye
- 1/2 teaspoon freshly ground black barkono
- 1 bunch lebur leaf faski
- 4
- tumatir
- 1 Turanci ko hothouse kokwamba
Yadda za a yi shi
- Sanya bulgur a cikin wani kwano mai daraja kuma yayyafa shi da gishiri 1/2 teaspoon. Ƙara 1 1/2 kofuna na ruwan zãfi, rufe, kuma bari zama minti 20.
- Yayin da bulgar yana zaune, mirgine man zaitun , ruwan 'ya'yan lemun tsami, da tafarnuwa a cikin wani abincin jini (ko, bugu da tafarnuwa a cikin abincin abinci har sai an dafa shi, to sai ku ƙara man zaitun da ruwan' ya'yan lemun tsami da kuma juyawa a cikin daidaitattun nau'i). Ƙara sassan mint, sauran gishiri 1/2 teaspoon, da barkono. Yi jinya har sai anyi amfani da ganyayyaki a cikin sutura da gyaran gyare-gyare ya fi kyau. Ku ɗanɗana kuma ƙara ƙarin gishiri da barkono, idan kuna so.
- Dauke faski daga tushe; zubar da mai tushe ko ajiye su don wani amfani. Ciyar da ganyayyaki sosai.
- Core, iri, da kuma sara da tumatir.
- Kawo, iri, da kuma sara da kokwamba (cire tsaba daga kokwamba zai ci gaba da salatin karshe daga zama ruwan ruwa kuma ya rage kowane haushi fiye da kokwamba na iya samun).
- Duba bulgur. Bayan minti 20 ya kamata ya shafe duk ruwan, amma za'a iya zama bit a cikin kasan. Ku ɗanɗani bulgur, ya kamata ya zama miki. Idan ba haka ba, motsawa, rufe, kuma bari zama minti 10. Idan yana da taushi kuma akwai ruwa a cikin tasa, ko dai ya zubar da bulgur a cikin koshin lafiya ko ya fitar da shi tare da cokali mai slotted da cikin tasa.
- Zuba ruwan da ake yi a kan bulgur kuma yashi don haɗuwa da kyau. Ƙara faski kuma kiɗa don haɗuwa da kyau. Ƙara tumatir da kokwamba kuma motsa su hada.
- Ku bauta wa nan da nan ko ku rufe kuma kuyi har sai kuna shirye ku bauta, har zuwa dare. Idan kun yi salatin salatin, ku sani cewa zai dandana wani abu mafi kyau da haske idan kun bar shi a cikin dakin da zafin jiki na tsawon minti 30 kafin ya yi aiki don cire wasu daga cikin ruwan sanyi zai ɗauka daga lokaci a firiji. Karin bayani: idan kana so ka yi wannan salatin kafin lokaci, zaka iya jira kuma dafa da kuma ƙara tumatir a cikin minti na karshe a cikin firiji ba aboki ba ne!
Bambanci
- Yi amfani da quinoa maimakon bulgur-yana da kan-tayi, cike tare da furotin, da kuma free gluten-free
- Yi amfani da dan uwan ku maimakon bulgur don rubutu a cikin salatin
- Tashi tare da 1/2 kofin crumbled feta cuku don creamy duk da haka salty hit
- Sanya a cikin wani ɗakin magudanar da aka yanka da kuma rinsed
- Ƙara 1/3 kofin yankakken yankakken 'ya'yan zaituni na ganyaye don zurfin dandano
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 185 |
| Total Fat | 10 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 7 g |
| Cholesterol | 0 MG |
| Sodium | 304 MG |
| Carbohydrates | 23 g |
| Fiber na abinci | 4 g |
| Protein | 4 g |