Ka lijo tsa Turkish, bulgur, e tsejoang ka hore ke 'koro e qhetsoeng ,' ke sesebelisoa se seng se tloaelehileng haholo se fumanoang lipapaling tsa Turkey . Bulgur e sebelisoa nthong e 'ngoe le e' ngoe ho tloha lithutong tse ka sehloohong le lijana tsa mahlakore ho li-dessert
Bulgur e boetse e sebelisoa e le moemeli oa lipepe tse ngata tsa meatball joaloka 'İzmir köftesi.' Lilafshoa tse entsoeng ka bulgur ho e-na le raese, tse kang bulgur le pilaf ea meroho , li rata lijo tse hahiloeng le likhoho. U tla fumana monate oa tomate-y bulgur pilaf e monate e le sejana se khethehileng libakeng tse ngata tsa restaurants tsa kebab.
Hape ho na le mekhoa e mengata ea ho sebelisa bulgur li-salads tse batang. Bulgur le salate e ncha ea setlama le salate ea bulgur ka peo ea kharenate le koena ke mehlala feela ea litsela tse ncha tsa ho sebelisa bulgur.
Liphuputso tsena li etsa lijana tse ntle tsa mahlakoreng li-barbecues le lijo tse ling tse chesang tsa leholimo. Li boetse li tumme ka batho ba hlokomelang bophelo bo botle ba batlang lijana tse nang le li-carb tse ntle le tse seng kae tsa oli.
E 'ngoe ea salate e kholo ea ho ba monate nakong ea lehlabula le chesang ke salate e entsoeng ka meroho ea lehlabula le litlama tse kang li-squashes tsa lehlabula, tamati ea morara, le basil e ncha. Hase feela e ncha le e ntle bakeng sa hau, e boetse e mebala-bala le mokete oa khoebo. Karolo ea bohlokoa ka ho fetisisa ke hore u ka e etsa pele ho nako ha e boloka hantle sehatsetsing.
Leka recipe ena e bonolo kapa litlhapi tse ling tsa salve tsa lijo tse hlahisang likhaebele kapa li kopane. Lelapa la hau le baeti ba tla thabela hore ebe u entse joalo.
Seo U tla se Hloka
- Likotlolo tse 1 1/2 tse ntle bulgur
- Likopi tse 4 metsi
- 2 tsp. letsoai
- 1 zucchini kapa squash squash
- 1 lehlabula le lehlabula la lehlabula
- 2 tbsp. oli ea mohloaare
- 1 koka makhasi a hloekileng a basil
- Likotlolo tse 2 tse butsoitseng ka tomate kapa tamati e nyenyane ea heirloom
- 1 tsp. letsoai
- 1/3 senoelo sa oli ea mohloaare
- lero la 1 lemon
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, eketsa bulgur, metsi, le letsoai mme u tlise ho pheha. Fokotsa mocheso ebe o koahela pan. Etsa hore bulgur e sisinyehe hantle ho fihlela metsing a fela. Tlosa mocheso 'me u lumelle bulgur hore e tsoele pele ho fofa ebe e pholile.
- Khabareng lokisetsa meroho ea hau. Hlatsoa 'me u phekole squash,' me u khaole litamati ka halves kapa ka kamore ho itšetlehile ka boholo ba tsona. Hlatsoa makhasi a basil mme u hloekise li-stems.
- Ka har'a skillet, futhumatsa oli ea mohloaare 'me u qhale metsotsoana e seng mekae ho fihlela u nolofatse hanyenyane. Beha ka thōko 'me ue lumelle ho pholile.
- Ha bulgur e pholile haholo, sebelisa menoana ea hau kapa khaba ea lehong ho arola lithollo. Eketsa letsoai 'me u le tšele. Eketsa oli ea mohloaare 'me ue sebelise ho pholletsa le bulgur kaofela.
- Eketsa meroho e khethiloeng e pholileng ebe u e tšela ka bulgur butle empa e le hantle. Kenya likhahla tsa basil le hape, li li lahlele. Haeba makhasi a basil a le kholo haholo, o ka a liha likotoana tse nyenyane pele o li eketsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 222 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 885 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 5 g |
| Liprotheine | 5 g |