Utano hwakakwana hwezviyo zvinogadzirwa negorosi zvinosanganiswa nemiriwo uye zvinonhuwira zveMexico kuti zvirongedze, zvinotapira uye zvine utano hwezvinomera zvegorosi gorosi pilaf yakaitwa nemichero yakawanda, kusanganisira celery uye bell pepper uye yakagadzirirwa nehupfu yehupi nekumini.
Shingai iyi bulgur gorosi pilaf sechadya chikuru kana kuti chidimbu chekudya kwemanheru (sokuda kwaungaita mupunga wezvinomera wepilaf dish), shandisa iyo kuzadza tortillas yegorosi yakagadzirwa zvakanaka yegorosi kana kuishumira sechidimbu chechibage pamwe nemamwe enchiladas kana imwe nzvimbo yeMexico inopinda, kana kunyange pamwe neimwe yakabikwa kufufuti uye soro rega rega saridhi yezvokudya zvezvokudya zvakakwana.
Unoda kuita iyi bulgur gorosi pilaf vegan? Hapana dambudziko!. Kuti uite vegan , shandisa vegan margarine kana mafuta omuorivhi panzvimbo yehutu. Zvose zvasara zvinoshandiswa ndezvakawanda.
Iwe unoda bulgur yegorosi pilaf kuti ive gluten-isina? Bulgur gorosi haisi ye gluten-yega, saka iwe unofanira kushandisa quinoa kana imwe yeguten-isina zviyo zviyo zvakadai semamera kana kunyange semucheka mutsvuku kana kuti tsvuku panzvimbo yegorosi gorosi, uye iva nechokwadi chokuti muto wako hauiti rine uye gluten-ine additives, kana kungoshandisa mvura pane muto.
Recipe uye chinyorwa neGorosi Chakudya Chaizvo
Zvamunoda
- 2 tablespoons batare kana vegan margarine (kana kunyange mafuta emuorivhi)
- 1 cup bulgur gorosi, yakaoma
- 1 ari pakati peeiii, akachekwa
- 1 kapu yeselery, yakateteka
- 1/2 mukombe tsvuku tsvuku pepper, diced
- 3/4 teaspoon pasi cumin
- 1 teaspoon chili pfu
- 2 1/4 makapu yemucheka muto kana mvura
- munyu uye peputa kuvira (gungwa remunyu kana kuti kosher munyu uye tsvina yakasvibirira pasi yakachena)
Nzira Yokuita Izvo
- Chokutanga, fungidza bhotela kana vegan margarini muchikwata chemashure masikati. Zvadaro, wedzera mu-bulgur yakaoma gorosi uye onion yakagurwa. Pisa kusvikira onion ishoma uye yakabikwa uye bulgur gorosi ndarama.
- Zvadaro, fungidza muchero yakasvibiswa, diced bhero tsvuku pepper, kumini uye chipfu uye ubike kwemaminitsi maviri pahupakati hwemavira.
- Isa muhari yemucheka kana mvura uye uuye kumota, uchiwedzera kupisa kana zvichidikanwa.
- Kana imwechete mvura kana yemucheka muto inenge ichibikira, kuderedza kupisa zvakare kune imwe midzi-pasi, uye bvumira musanganiswa kumira semaminitsi makumi maviri kana kusvika iyo yose inoshandiswa uye bulgur gorosi inogadzirwa.
- Iva nenguva yako yezvokudya zvinomera zvegorosi pilaf zvakawanda nemunyu uye pepper kuti uite.
Nzira yehutano:
Maoriro ega anoshumira: 130 makori
Zvokudya zvinovaka muviri: Chimwe chekushandira chinopa zvinosvika: 130 makorikiti, 4 g mapuroteni, 20 g makhahydrates, 5 g fiber, 5 g mafuta (3 g yakazara), 10 mg cholesterol, 16 mcg folate, 1 mg iron uye 373 mg sodium
Neine 130 koriori chete pakushanda, iyi iri nyore minyoro yegorosi yegorosi pilaf inotsika-calori yemafuta.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 125 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 4 g |
| Protein | 5 g |