Bari muyi magana da cin abinci mai lafiya. Jira, dawo, ba duk abin da yake damuwa ba. Tabbas akwai matakan da yawa fiye da yadda muke jin dadin bukukuwan ba amma wannan ba ya nufin abinci ba zai iya dadi ba. A gare ni, asiri na kasancewa iya cin abinci lafiya, abinci mai gina jiki shine shiri na ci gaba. Don haka sai na kalli jita-jita da za a iya yi a gaba (ranar Lahadi ita ce yawan abinci na mako-mako) kuma zai ci gaba a cikin firiji don mako. Ƙarin karin bayani idan abinci yana tafiya sosai don haka ana iya ɗauka don aiki don abincin rana.
Wani mabuɗin don cin abinci lafiya yana da cikakkun hatsi kuma akwai mai yawa iri-iri don zaɓar daga. Bisurran burodi shi ne hatsi na gargajiya da aka yi amfani da ita a salatin tabbouleh amma na sake yin jita-jita da shi kuma in yi amfani da shi yadda zan yi amfani da shinkafa. Yana da m, dandano mai dadi, nau'i-nau'i da yawa da sauran abinci kuma dafa da sauri da sauƙi.
Maganin tabbouleh shine salatin Gabas ta Tsakiya tare da alkama mai girma da kuma babban adadin faski. Salatin faski, idan kuna so. Amma yana da mahimmanci don ƙara wasu kayan lambu kuma na ɗora kaina sama tare da tumatir, cucumbers, karas da tsumburai masu kaza. Fiber da bitamin tare a cikin salatin mai dadi. Wannan shine yadda za a yi cin abinci mai kyau na sabuwar shekara!
Abin da Kayi Bukatar
- Ga Salatin:
- 1 kofin bulghur alkama
- 2 kofuna waɗanda ruwa
- 3 tumatir (diced)
- 1 nau'in (
- Turanci) kokwamba , diced
- 1/2 kofin gishiri shredded
- 1/2 kananan ko 1/4 manyan red albasa (peeled da diced)
- 1/2 kofin yankakken faski
- Ga Chickpeas:
- 1 iya (kimanin 15 oz.) Chickpeas (rinsed da drained)
- 1 tablespoon man zaitun
- 1/2 Caminin ƙasa mai yalwa
- Ga Dressing:
- 2 gurasar man zaitun
- 1 teaspoon lemun tsami ruwan 'ya'yan itace
- 1 tafarnuwa albasa (peeled da finely minced ko grated)
- Salt da barkono dandana
Yadda za a yi shi
Don yin bulgur alkama, kawo nau'i biyu na ruwa zuwa tafasa, ƙara bulgur, rufe, rage zafi zuwa low kuma bari simmer na minti 12. Cire daga zafin rana kuma bari a zauna na karin minti 8 zuwa 10 kafin yin fice da cokali mai yatsa.
Don yin chickpeas, ƙara su zuwa skillet ko simintin ƙarfe ƙarfe da man zaitun. Saute a kan zafi mai zafi na tsawon minti 5 zuwa 10 har sai da kullun da kuma kuda tare da cumin.
Don yin sutura, a cikin babban kwano, tofa tare da man zaitun, ruwan 'ya'yan lemun tsami da kuma karaye da grated.
Season kariminci da gishiri da barkono.
Ƙara tumatir da aka kwashe, dakin kokwamba, karas da aka yi da shredded da diced red albasa zuwa miya. Sanya cikin alkama da aka dafa shi, alkama, kyawawan wake da faski. Season da ƙarin gishiri da barkono idan an buƙata. Ku bauta wa a dakin da zafin jiki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 554 |
| Total Fat | 18 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 9 g |
| Cholesterol | 0 MG |
| Sodium | 274 MG |
| Carbohydrates | 79 g |
| Fiber na abinci | 17 g |
| Protein | 26 g |