Idan ba ku da babban Dijon za ku iya amfani da shi na yau da kullum, ko da yake ina son karin nauyin rubutu mai girma yana ba da miya.
Za a iya dafa da wake da kuma jigilar tare da gyaran har zuwa kwanaki 2 kafin lokaci. Ƙara saɓo da feta kafin yin hidima.
Abin da Kayi Bukatar
- 1½ fam kore wake
- 2 Clementine oranges
- 2 tablespoons karin budurwa man zaitun
- 2 tablespoons shinkafa giya vinegar
- 2 tablespoons minced shallots
- 1 tablespoon m Dijon mustard
- 1 teaspoon sabo ne thyme ganye
- Kosher gishiri da barkattun ƙasa baƙar fata don dandana
- 1 kofin dafa alkama bulgur
- ½ kofin cakudden feta cuku
Yadda za a yi shi
- Ku kawo babban tukunya da ruwa mai sallah da kariminci zuwa tafasa. Sauke wake a cikin ruwa kuma bari su dafa na minti 3 sai sun fara zama m. Cire da wake a cikin colander kuma kuyi ruwan sanyi akan su don dakatar da dafa abinci da adana launi.
- Kawo da Clementines kuma yanke kowane sashi a cikin rabin crosswise. Yanke da wake mai sanyaya a cikin rabin giciye hikima.
- A cikin karamin kwano ko ganga hada man zaitun, vinegar, shallots, mustard, thyme da gishiri da barkono. Whisk ko girgiza don hada.
- Ka sanya whaet bulgur, wake da wake-wake da rassan orange a cikin babban kwano da kuma kwantar da kan wanka. Toss to hada sosai. Ƙara feta kuma ya sake komawa a hankali don haɗuwa. Ku bauta wa a dakin da zazzabi ko chilled.
Mene ne alkama bulgur ?
"Shugur alkama shi ne hatsin alkama wanda aka ragargaje shi kuma an riga an dafa shi da shi.Da hatsi mai yawa, shi ne mai yawan gaske mai yawan gaske, mai ƙananan mai, mai cin ganyayyaki mai yawan calories da kayan abinci na vegan.Domin shi alkama ne, Abulgur alkama ba ya dace da wadanda ke cin abinci marasa abinci.
Ko da yake alkama mai yawan bulgur yana samuwa a cikin salad, tabbas za ku iya amfani da shi kamar shinkafa ko yarinya, ko kowane irin hatsi, irin su sha'ir ko quinoa .
Yawancin irin alkama bulgur za a yi dafa abinci a kasa da minti goma sha biyar.
Akwai manyan nau'o'i biyu na alkama mai yawan bulgur: Akanan alkama bulgur , wanda ake kira bulgur mai kyau ne na kowa a cikin kantin sayar da kayan abinci na kiwon lafiya da kuma yawancin amfani da shi don girke-girke. Irin wannan bulgur yana dafa a kasa da minti 5. Abincin hatsi da hatsi mai ma'ana suna samuwa.
Tuna mamaki kamar yadda alkama mai girma bulgur yake? Bisa ga CalorieCount, daya kofa na alkama bulgur ya samar da adadin kuzari 151, 0.4 grams na mai, 8.2 grams na fiber na abincin abincin (kimanin kashi 33 cikin dari na darajar yau da kullum), da lafiya na 5.6 grams. Bulgur alkama ne ta hanyar abinci kyauta kyautar cholesterol. "
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 333 |
| Total Fat | 9 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 4 g |
| Cholesterol | 11 MG |
| Sodium | 205 MG |
| Carbohydrates | 54 g |
| Fiber na abinci | 15 g |
| Protein | 13 g |