Classic Tabbouleh Salad-aka tabouli-inogadzirwa ne cracked kori bulgur, parsley, tomate, uye gorozi yakajeka mint dressing. Inzwa wakasununguka kutamba uchikomba nekukwirira, kunyanya mimwe miriwo yakasiyana-siyana. Muenzaniso: unogona kuita izvi pasina tomate kana zvitsva, zvakaibva zvisingafaniri kuve, kana kupinza muparisley yakawanda (tiri kutaura zvitatu zvakakura) kwemaladhi yakawanda.
Zvamunoda
- 1 cup chikafu chegorosi
- 1 teaspoon yakanaka yegungwa munyu, yakaparadzaniswa
- 1/3 mukombe
- mhandara yakawanda yemafuta
- 1/4 mukombe mutsva wemutimu
- 1 clove garlic
- 1/2 mukombe wakachena mint mashizha
- 1/2 teaspoon itsva yakasviba pasi pevhu
- 1 bunch flat leaf parsley
- 4
- tomato
- 1 Shona or hothouse cucumber
Nzira Yokuita Izvo
- Isa chivharo muhomwe yepakati uye uisase ne 1/2 teaspoon munyu. Wedzera 1 1/2 makapu emvura ari kuvhara, kufukidza, uye regai kugara kwemaminitsi makumi maviri.
- Izvo apo huragi inogara, ichivhuvhuta mafuta omuorivhi , juisi emonimu, uye garlic mu blender (kana, kuvhara garlic muzvokudya zvinoshandiswa kusvika kune minced, ezvo uwedzere mafuta emuorivhi uye juisi yemuori uye uchitinhira mumashonga-akafanana). Wedzera mintsi mashizha, iyo yakasara 1/2 teaspoon munyu, uye pepper. Whirl kusvikira iyo yemashizha mashizha akashanda zvakanaka kupfeka uye kupfeka kunowedzera kana kuderera. Ivira uye uwedzere mamwe munyu uye pepper, kana uchida.
- Sarudza mapeparley mashizha kubva pamatemu; kurasira matanho kana kuvadzivirira kune imwe shanduro. Gadzirai mashizha.
- Gorosi, mbeu, uye gurai tomate.
- Peel, mbeu, uye gurai cucumber (kubvisa mbeu kubva kumucucumber kuchaita kuti muparidzi wekupedzisira urege kuva mvura uye unotadzisa kushungurudzika kudarika mbeu yekucumber inogona kuva).
- Chengetedza bulgur. Mushure maminitsi makumi maviri, iyo inofanira kunge yakawana mvura yose, asi inogona kunge iine zvishoma muzasi kwebiyo. Edzai bulgur, inofanira kunge iri nyoro kuruma. Kana zvisina kudaro, simbisa, chivhara, uye rega ugare gumi nemaminitsi mamwe. Kana iri nyoro uye mune mvura mundiro, kana kuvhara bulgur mu-fine mesh sieve kana kuisimudza nepu yakagadzirwa uye mumudziyo wakasiyana.
- Dururirai kupfeka pamusoro pegurugur uye musimire kubatanidza zvakanaka. Wedzera parsley nekukanda kubatanidza zvakanaka. Wedzerai tomato uye cucumber uye simbisai kubatanidza.
- Shumira pakarepo kana kuvhara uye kumira kusvikira wakagadzirira kushumira, kusvikira usiku hwose. Kana iwe uchiita saradi, ziva kuti inonakidza zvishoma uye zviri nani kana iwe uchiita kuti igare pakushambidza kwemaawa kwemaminitsi makumi matatu isati yatanga kushanda kuti ibvise chimwe chechirwere ichi chichaitakura kubva panguva yayo mufriji. Chimwe chinhu chinowedzera: kana uchida kuita saradi nguva isati yaitika, unogonawo kumirira uye kubvisa uye kuwedzera matamato panguva yekupedzisira-nguva mufriji haina kumbova shamwari yavo!
Kusiyana
- Shandisa quinoa pane bulgur-iri kuitika, yakazara nemaprotein, uye gluten-isina
- Shandisa couscous pane bulgur kuti uwedzere kumira mu saladhi
- Pamusoro ne 1/2 mukombe yakakonzerwa feta cheese kune yakasviba asi yakasviba
- Ita mukati mekwanisi yekudonha uye kucheneswa chickpeas
- Wedzera 1/3 mukombe yakasarudzwa yakaiswa maorivhi matsva kuti ive yakadzika
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 185 |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 304 mg |
| Carbohydrates | 23 g |
| Dietary Fiber | 4 g |
| Protein | 4 g |