Turkish Vegetarian Meatballs NeRed Lentils neBulgur

Iwe unofarira pfungwa yekunyura meno ako mukati mekunyorova, majee, uye nyama yakasvibirira iyo inenge isina nyama? Zvadaro chidimbu ichi chinozivikanwa cheTurkey chakagadzirwa nemavhudzi matsvuku uye bulgur yakakwana kwauri, kunyanya kana iwe uri vegan kana yemidziyo.

MuTurkey, zvinonakidza izvi zvinonzi "mercimek köftesi" (mare-juh-MEK 'kuf-tay-SEE'). Vanoshumirwa kunotonhora semuvaraidza, kana kuti 'meze,' kana sekudya kweminwe pamagungano evanhu. Izvo zvakanaka kune mapato, zviri nyore kwazvo uye zvisingadhuri kugadzirira nekudiwa nevose.

Iwe unogona kuvaita zuva rimwe kana maviri zvisati zvaitika sezvavanochengetedza zvakanaka mufiriji kwemazuva mazhinji. Mukati, iyo yakareba nyama dzekudya dzichizorora, tastier iyo inova.

The Perfect Party Food

Nokuda kwebato rako rinotevera, sunga sezvizhinji zvezvipembenene zvakakura, zvakapoteredza mundiro sezvaunokwanisa kuwedzera kuparadzanisa ruvara kune tafura yako yebhoti. Iwe unotarisa ndiro yenyama yemhuka inokurumidza kupera sezvo vatenzi vako vachipfuura.

Ita It An Interactive Snack

Kuti uite hurukuro inofamba, unogona kuwedzera mamwe maRomeine lettuce uye mamwe maroni wedges kune rumwe rutivi rwemashoko anonyanya kufambidzana. Itai kuti vaeni venyu vaise nyama yemhuka mukati memashizha e lettuce, shingai pane rimwe jisi remuti uye mupinde mumiromo yavo. Kana imwe nguva vachiedza imwe, havazokwanisi kumira.

Chikamu chakanakisisa pamusoro pechidya ichi chomunwe ndechekuti zvakanaka kwauri. Zvokudya zve nyama zvakaderera-mafuta, unowana mapuroteni uye fiber kubva kumajeri, ma carbs ane hutano kubva ku bulgur, uye zvinonhuwira zvakakwana kubva kune zvinyoro zvakasvibirira uye pepuru tsvuku kuitira kuti chikafu ichi chive chinakidza kana chikafu.

Iwe unogona kuchengetedza 'mercimek köftesi' yakagadzirira mufiriji kwemazuva akawanda. Zviri nyore kuvhara zvishomanana mumuromo mako kana uri kumhanya. Zvokudya zviviri kana zvitatu zvinokwana kuti uchengetedze uye ugutsikane pakati pekudya.

Zvamunoda

• 1 akapoteredza kapu red lentils
• 5 makapu mvura
• 1 1/2 makapu akanaka bulgur
• 2 tablespoons tomato paste
• 2 tablespoons tsvuku tsvuku tsvuku
• 3 teaspoon munyu
• 1/2 teaspoon mutsvuku
• Pinch shuga
• 1 teaspoon inopisa tsvuku tsvuku tsvuku, zvakanyanya kana zvishoma kutora
• 1 boka remavara eiii, akacheneswa uye akachekwa
• 1 guru boka reItaly parsley, mashizha chete, mashizha akaoma anobviswa, akachekwa zvakanaka
• 1 tablespoon mafuta omuorivhi
• 1 teaspoon jemusi

Nzira Yokuita Izvo

1. Kutanga, shambidzai mutsvuku mutsvuku mumatare machena kusvika pamvura inoyerera. Tumira lentiy muhomwe huru uye uwedzere mvura. Dzorera kupisa kusvika kumusoro uye uuye kumota.
2. Kana imwe nguva mvura inopisa, kufukidza pani ichisiya chifukidzo ichiputsika, kuderedza kupisa uye rega lentils abike kusvikira vanyoro uye voparara. Wedzera mamwe mvura, kana zvichidiwa sezvavanobika. Kana imwe nhengo ichinge yakabikwa zvakakwana, inofanira kunge inenge ye2 1/2 inch kana 1 1/2 masentimita emvura yakasara pamusoro pejeri. Kana pane zvakawanda, zvinyorovesa gadzira mamwe emvura. Kana pane mvura shoma shoma, shandisa mvura yakasiyana pamwe chete uye wedzera zvakakwana kuti uiise kumatanho akanaka.

1. Izvo apo nhengo dzese dzichiri kupisa, fambisa mu tomato uye pepper paste uye seasonings. Zvadaro wobva wawedzera bhuruu yakanaka uye fambisa pamwe chete kusvikira zvakanaka zvakabatana nehuni yehuni. Dhavhaza pan zvakare uye uisiye iyo kuti inotonhora pasi.
2. Sezvo chisanganiswa ichibhururuka pasi, iyo bulgur inotora mvura yakawedzerwa uye inova yakanyorova. Kana zvakanyatsogadzikana kubata, bhanha mumafuta omuorivhi, jisi remuti, mavarai ezvinyoro uye parsley yakagurwa kusvikira vaparidzirwa zvakanaka kuburikidza nemusanganiswa. Pakupedzisira, inwavira musanganiswa uye uwedzere mamwe munyu uye pepper inopisa kuvira yako.
3. Rongedza ndiro yako yekushandira ne lettuce mashizha, zvino tanga kuumba nyama yako yezvokudya. Uchishandisa chidimbu chekusanganiswa pamusoro pehukuru hwehuni hukuru, hugadzire muhutano hwakareba hwegurisi nemagetsi akaiswa uye ugoisa mundiro. Dzokorora kusvikira musanganiswa wose wapera.
4. Iwe unogona kuisa nyama yako yemhuka chero ipi zvayo yaunoda, uchiita zvidimbu zvakasiyana. Fukidza musoro wepakati yako nemamwe mashizha eparsley okuchenesa, kana uchida.

Nutritional Guidelines (pakushanda)
Calories	159
Total Fat	2 g
Saturated Fat	0 g
Unsaturated Fat	1 g
Cholesterol	0 mg
Sodium	710 mg
Carbohydrates	30 g
Dietary Fiber	5 g
Protein	8 g

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