Ndichitsvaga chibage chegorosi chibage? Edza izvi. Ndiwo wezvinomera (ane chisarudzo che vegan) bulgur gorosi pilaf yakagadzirwa nemwayo, mavara eiii, tsvuku tsvuku tsvuku uye parsley itsva muwaini tsvuku uye lime inogadzika nechingwa chebhesil, munyu uye pepper, uye, zvechokwadi, yakawanda yehutano zviyo zvakawanda bulgur gorosi.
Kana iwe uchida zviyo zvakakwana , quinoa saladi kana murairi saladi kana mupunga pilafisi, edza chimwe chinhu zvishoma zvakasiyana nehuwandu hwakanaka-huri hwehutano hwegorosi pilaf. Ive vegan kana ukashandisa margarine vegan panzvimbo yehutu.
Cherechedza kuti ino repepa inogadzira zvinosvika 8 servings, saka uronga kuva nezvimwe zvasara kuti uchengetedze muTupperware uye uende kunoshanda zuva rinotevera. Kana, tora zvishoma zvowwedzerwa uye uuputire mu tortilla, wedzera chezi, uye uzvigadzirire sandwich yakasara kuvhara kwemasikati. Iyi kamukira inobvumirana neGorosi Chakudya Chayo.
Zvamunoda
- 1 1/2 makapu asina kuvharwa bulgur gorosi
- 3 makapu mvura kana yemiriwo muto
- 3 tbsp bata (kana shandisa margarine vegan kuitira kuti uchengetedze vegan)
- 1/2 pound mushroom, yakatswa
- 1 bunch green eiii, yakasarudzwa
- 1 mideji tsvuku tsvuku tsvuku, yakagurwa
- 2 tbsp lime juice
- 3 tbsp yakaoma waini yakaisvonaka
- 1/4 kapu yakasikwa parsley itsva (kana 1/8 mukombe yakaomeswa)
- 1 tbsp basil yakasimwa
- 1 tsp munyu
- 1/2 tsp pepper
Nzira Yokuita Izvo
Muchiganda chemasvikiro, shandisai bulgur gorosi uye mvura kana yemucheka muto. Ivhara pani uye tendera kusimudza pamusoro pepakati-yakanyanya kupisa kwemaminitsi mashanu.
Bvisa pani kubva pamoto uye uite kuti iimirire, yakavharwa, kwemaminitsi mashanu. Mushure memaminitsi mashanuzve, shandisa mvura yakanyanyisa kana yemucheka muto kubva pani.
Zvadaro, fungidza bhotela kana margarine mune peji yakakura pamusoro pepakati mukati. Shandisai mushwa, eiii uye pepper kusvikira anonisi akajeka uye ari nyore.
Bvisa kubva pakupisa.
Ita mu juisi yemurosi, waini yakaisvonaka, itsva parsley, basil, munyu uye pepper uye uchinge wakanyorovesa kuti ubatanidze zvakanaka.
Gadzirai musanganiswa wemiriwo neyakagadzirwa yakagadzirwa gorosi uye mushumire pakarepo.
Inoita 8 servings ye bulgur gorosi pilaf.
Nzira yehutano: Mumwe nomumwe anoshumira anopa mairi: 145 makori; 4 g protein; 23 g-carbohydrates; 6 g fiber; 5 g mafuta (3 g yakazara); 12 mg cholesterol; 20 mcg folate; 1 mg iron; 342 mg sodium.
Kungofanana nehombe yegorosi? Heano mamwe mashomanana ezviviramu uye vegan bulgur mapiraji egorosi:
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 159 |
| Total Fat | 5 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 11 mg |
| Sodium | 631 mg |
| Carbohydrates | 25 g |
| Dietary Fiber | 5 g |
| Protein | 6 g |