Classic Tabbouleh Salad-aka tabouli-e entsoe ka bulgur ea koro, parsley, tamati le konofolo e khanyang ea mant ho apara. Ikutloe u lokolohile ho bapala ho pota-pota ka boholo, haholo-holo meroho e fapaneng. Mohlala: o ka etsa sena ho se na tomate ha ho sa lokela ho ba le litholoana tse ncha, tse butsoitseng, kapa ho lahlela li-parsley tse ngata (re bua li-bunches tse tharo tse kholo) bakeng sa salate e ntle.
Seo U tla se Hloka
- Kopi e le 'ngoe e qhibilihileng ea koro
- 1 teaspoon e ntle leoatle letsoai, arotsoe
- 1/3 senoelo
- oli ea mohloaare e sa lekaneng
- 1/4 senoelo sa lero la lero la lemone
- 1 clove garlic
- 1/2 senoelo se nang le makhasi a hloekileng
- 1/2 teaspoon pepere e ncha e mongobo
- 1 bunch flat leaf parsley
- 4
- tamati
- 1 Senyesemane kapa hothouse likomkomere
Kamoo U ka e Etsang
- Beha bulgur ka sekotlolo se ka hare ebe ue fafatsa ka 1/2 teaspoon letsoai. Eketsa linoelo tse 1 1/2 tse belisang metsi, sekoahelo, 'me u lule metsotso e 20.
- Ha li-bulgar li lutse, li phunya oli ea mohloaare , lero la lemone le konofolo ka blender (kapa, tšusumella konofolo ho motlakase ho fihlela ho tlosoa monokotšoai, ebe u kenya oli ea mohloaare le lero la lemone 'me u kene ka tsela e tšoanang). Eketsa makhasi a mangata, karolo e setseng ea 1/2 teaspoon letsoai le pepere. Whirl ho fihlela makhasi a mangata a apere hantle le ho apara ha ho bonolo haholo. Latsoang 'me u kenye letsoai le pepere, haeba u rata.
- Khetha lipalesa tsa parsley ho tloha ho limela; lahla stems kapa u ba boloke bakeng sa tšebeliso e 'ngoe. Hlakola makhasi.
- Seholo, peō, 'me u tšele tamati.
- Peel, peō, 'me u tšele likomkomere (ho tlosa peo ea likomkomere ho tla boloka salate ea ho qetela e se metsi le ho fokotsa bohale leha e le bofe ho feta lipeo tsa likomkomere).
- Sheba bulgur. Kamor'a metsotso e 20 e tlameha ebe e kentse metsi kaofela, empa e ka 'na ea e-ba hanyane ka tlase ea sekotlolo. Latsoang bulgur, e lokela ho ba bonolo ho loma. Haeba ho se joalo, tsosa, koahela, 'me u lule metsotso e meng e 10. Haeba e le bonolo 'me ho e-na le metsi ka sekotlolo, e-ba le metsi a bulgur ka sekhahla se setle kapa o se ntše ka khaba e slotted le ka sekotlolo se arohileng.
- Tšela ho apara holim'a bulgur mme u qobelle ho kopanya hantle. Eketsa parsley 'me u lahlele ho kopanya hantle. Kenya tomate le likomkomere mme u hlohlelletse ho kopanya.
- Sebeletsa hang-hang kapa u koahe le ho feta ho fihlela u itokiselitse ho sebeletsa, ho fihlela bosiu bo le bong. Haeba u hlahisa salate, tseba hore e tla latsoa hantle le e khanyang haeba ue lumella hore e lule ka mocheso oa motlakase bonyane metsotso e 30 pele e sebeletsa ho tlosa tse ling tse hlabang tseo e tla li nka ho tloha ka nako ea eona firiji. Tlhahiso e eketsehileng: Haeba u batla ho etsa salate ena pele ho nako, u ka boela ua emela 'me ua eketsa litamati ka nako ea ho qetela firiji ke mohla e leng motsoalle oa bona!
Liphetoho
- Sebelisa quinoa ho e-na le bulgur-e tloaelehile, e tletse liprotheine le gluten
- Sebelisa couscous ho e-na le bulgur bakeng sa khanya ea leseli ka salate
- Top le 1/2 senoelo se senya feta cheese bakeng sa ho otloa ha letsoai empa e le letsoai
- Khothalletsa hore u khone ho kenya li-chickpeas
- Kenya likaroloana tse tharo tsa oli ea lihloaare tse ommeng tse nang le tatso e tebileng
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 185 |
| Total Fat | 10 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 304 mg |
| Li-carbohydrate | 23 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |