A recipe tabouli yakagadzirwa ne -high-fiber uye high-proteine freekeh , parsley, basil uye mint. Yakakwana yezvirimwa, vegans kana kungofanana nemwoyo-unofadza masikati. Rusununguko ingano inowanzozivikanwa zviyo zvekare . Ndinoda marara uye mapira emvura, asi kana uchida kuizadza zvishoma, wedzera chickpeas yakakonzerwa uye yakatsanirwa cucumber, uye uise pamusoro payo yose pamwe nemimwe maorivhi machena. Paira iyi tabouli ine hummus uye pita isinganyanyi kupisa kwemazuva mashoma uye ane utano hwakanaka.
Zvamunoda
- 1 cup freekeh
- 2 1/2 makapu mvura
- 1/4 mukombe wemafuta amafuta
- 1 tablespoon juisi
- 1/4 mukombe parsley (yakachena, yakagadzirwa zvakanaka)
- 2 tablespoons mint (matsva, akachekwa zvakanaka)
- 1/4 kapu yebhapi (yakasarudzwa zvakanaka)
- 3 mavarai eiii (akachekwa maduku)
- 16 cherry tomate (yakagurwa kana 3 roma tomate, diced)
- munyu kunongora (gungwa munyu kana kuti kosher munyu)
- tsvuku tsvuku kuvira
Nzira Yokuita Izvo
- Gadzirira hurukuro maererano nemirayiridzo yepafuti, kudira zvakanaka.
- Rega freekeh kuti itonhorere zvishoma, zvino udonese nemafuta emuorivhi uye juisi yemuti.
- Sungai freekeh neparsley yakasanganiswa, mint, basil uye mavarai ezvinyoro kusvikira musanganiswa.
- Wedzerai matate uye nguva yakawanda (musati muchikwanisa!) Nemunyu uye pepper.
Tabouli inogara yakanakisisa kana ine nguva yekugara usati watanga kushumira, kubvumira kuti mavhenekera acho awedzere. Dzoka zvakare musati watanga kushumira, uye iwe unogona kutora kutora kunono kugadzirisa nguva yekudya kana zvichidikanwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 283 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 125 mg |
| Carbohydrates | 37 g |
| Dietary Fiber | 12 g |
| Protein | 8 g |