Turkish Bulgur uye Vegetable Pilaf

Uri kutsvaga chitsva uye chinonaka chepande ndiro? Zvichida chinangwa chako ndechokuti mhuri yako idye hutano hwakanaka. Kana zvakadaro, inguva yakakwana yekuedza chikafu chechiTurkey chechiruru che bulgur pilaf nemiriwo. Iyo nzira iri nyore uye inonakidza yekuwana zvose zvinobatsira zvekudya zvebuggur gorosi, pamwe chete nematata uye pepper, pavanonakidzwa nekaibva kuTurkey.

Kana iwe usati wamboedza bulgur gorosi, usanetseka - zvinowanzozivikanwa kupfuura iwe unofunga. Idya iyi inofananidzwa zvikuru nemupunga wekuSpanishi , asi ne-heartier, mukanhu unonaka. Kufanana nemidziyo yakawanda yeTurkey, inogadzirwa nemaoko akawanda ezvokudya izvo zviri nyore kuwana. Iwe unogona kunge uchitova nevakawanda vavo varipo. Iwe unogona kuwana bulgur mune zvipfeko zvakawanda mune zvemadzinza, Latin kana organic food sections. Iwe unogona kuutenga zvakare paIndaneti uye kune imwe nzvimbo yeMiddle East kana yeGreece.

Bulgur pilaf nemiriwo ndiyo yakanakisa iyo yega yega yekuenda nemhuka yakakangwa uye huku, kana chero nguva chero ipi zvayo ungadya jisi.

Zvamunoda

• 2 tablespoons batare kana margarine
• 2 tablespoons yemiti kana
• mafuta omuorivhi
• 1 ari pakati peanisii, yakagadzirwa uye yakanyoroveswa zvakanaka
• 1 guru nyanya, grated, nemusi
• 1 tsvuku tsvuku tsvuku, grated
• 2 makapu akazara bulgur
• 1 teaspoon munyu
• 1/2 teaspoon mutsvuku
• 2 tablespoons tomato paste
• 2 maspuniki shuga
• 4 makapu kana mukaka

Nzira Yokuita Izvo

1. Sungunusa bhotela pamwe chete nemafuta mune peketi yakafukidzwa kana pasi isina kudzika. Fry the drained grated onion kusvikira nyoro asi isiri tsvuku, inenge maminitsi mashanu. Zvakakosha kuti anyanisi yakaderedzwa kana zvisinei kuti mvura inokonzera musanganiswa kuti unyeve kuvava.
2. Wedzera grated tomato uye jisi uye pepper yakagadzirwa uye ramba uchifarira kusvikira miriwo yanyorova uye mvura yacho yakaderedzwa.
3. Wedzerai bulgur uye simbisai zvakanaka kuti mubatanidze kushandisa kapu yehuni.

1. Wedzerai munyu, pepper, tomate peta, shuga uye muto uye gadzirai kusvikira musanganiswa. Isai musanganiswa pamota, uye chengeta uye kuderedza kupisa kusvika pasi.
2. Rega bhururu ichinyorove zvinyoro-nyoro kusvikira mvura yose yave yakabatanidzwa, maminitsi gumi nemashanu. Kuchengeta gira rakavharwa, ribvise kubva pamoto uye riise parutivi kuti itonhorere pasi.
3. Iko hombe icharamba ichingotanga mukati mehari. Kuti uwane zvimwe kunyange kutengesa, isa mapepa mashomanana mapepa kana peji repepanhau pasi pechivako.
4. Nyorovedza pilaf usati washumira kuti unyatsoita kuti zvose zvinoshandiswa zvakanyatsobatanidzwa. Gadzirira mumwe nomumwe achishanda nechidimbu chitsva kana chidimbu yakagadzirwa uye tomato uye imwe itsva yeItaly parsley .

Nutritional Guidelines (pakushanda)
Calories	401
Total Fat	12 g
Saturated Fat	2 g
Unsaturated Fat	6 g
Cholesterol	0 mg
Sodium	785 mg
Carbohydrates	67 g
Dietary Fiber	11 g
Protein	13 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)