Mumutauro weTurkish, bulgur, inonyatsozivikanwa se'gorosi rakakanganiswa , 'inokosha uye chimwe chezvinhu zvakakurumbira zvinowanikwa mumitambo yeTurkey . Bulgur inoshandiswa muzvinhu zvose kubva kumadzidzisiro makuru uye kumativi ezvokudya kusvika kuhuta.
Bulgur inoshandiswawo sechinhu chinosungirirwa muzvinyorwa zvakawanda zvekudya se "İzmir köftesi." Mipirasi yakaitwa nehutuku pane rizi, yakadai se- bulgur uye yemiriwo pilaf , inofadza pamwe chete nemhuka yakakangwa uye huku. Iwe uchawana kunakidza tomato-y bulgur pilaf sechidimbu chekudya chekusarudza mune dzakawanda zvekudya zvekubheba.
Kunewo nzira dzakawanda dzekushandisa bulgur muHotel salads. Bulgur uye mishonga yemiriwo saladhi uye bulgur saladhi nemaramba yemaramba uye minti ndeimwe mienzaniso yezvitsva zvekushandisa bulgur.
Iyi mapeji inoita zvakanaka zvidimbu zveputi pazvinyuchi uye zvimwe zvinotyisa zvekudya. Ivo vanozivikanwawo nehutano-vanoziva vanhu vachitsvaga ndiro nemafuta ane utano uye vasina mafuta.
Chimwe chikamu chikuru chehombhodhi kuti inakidzwe munguva inopisa yezhizha yemvura ishadhi inogadzirwa nemiriwo yezhizha uye miriwo yakafanana nechechi dzinotonhora, tomate-ripened, uye basil itsva. Hazvisi zvitsva uye zvakanaka kwauri, zvinonakidza uye zvinofadza zvekambani. Chikamu chakanakisisa ndechokuti iwe unogona kuzviita mberi kwemazuva sezvo ichichengetedza zvakanaka mufiriji.
Edzai chikafu ichi chiri nyore kana zvimwe zvipiro zvinotonhorera zvekudya zvemaladi pazhizha rako rinotevera kana kuti pamwe chete. Mhuri yako nevashanyi vachafara kufara.
Zvamunoda
- 1 1/2 makapu akanaka bulgur
- 4 makapu mvura
- 2 tsp. munyu
- 1 zucchini kana maruva squash
- 1 zhizha zhizha squash
- 2 tbsp. mafuta omuorivhi
- 1 bunch tsvina mabhasiki matsva
- 2 makapu akaibva cherry tomato kana mini heirloom tomato
- 1 tsp. munyu
- 1/3 mukombe wemafuta
- juice ye 1 lemon
Nzira Yokuita Izvo
- Muchikwata chikuru, shandisai bulgur, mvura, uye munyu uye uuye kumota. Deredza kupisa uye uvhare pani. Rega kubhururuka kumira zvinyoronyoro kusvikira mvura isati yanyangarika. Dzimai kupisa uye rega kuburururu ienderere mberi uye inotonhora pasi.
- Panguva ino gadzirira miriwo yako. Shamba uye disa sarashi, uye ucheke matate muhafu kana roga zvichienderana nehukuru hwavo. Shambai mashizha ebasil uye bvisa mashizha.
- Muchikwereti, kupisa mafuta omuorivhi uye kudira squashi yakadhindwa kwemaminetsi mashomanana kusvikira zvishoma zvishoma. Ita woga uye uite kuti ifare.
- Apo bhogur yakanyanyisa kupera, shandisa minwe yako kana kuti mupuni wehuni kuti uparadzanise mbeu. Wedzera munyu uye uikandire. Wedzera mafuta emuorivhi uye uishandise kuburikidza nehuwandu hwose.
- Wedzera mishonga yakakanyiwa yakakanyiwa uye uiiswe mu bulgur zvinyoronyoro asi zvakakwana. Wedzera mashizha ebhasiki uye zvakare, uzvikanda. Kana bhasiki yakasviba yakakura kwazvo, unogona kuvabvisa muzvidimbu zviduku usati wawedzera.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 222 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 885 mg |
| Carbohydrates | 25 g |
| Dietary Fiber | 5 g |
| Protein | 5 g |