Recipe ea tabouli e entsoeng ka bolokolohi bo phahameng ba fiber le e phahameng-proteine , parsley, basil le mint. E feletse bakeng sa limela, li-vegans kapa feela lijo tsa motšehare tsa mantsiboea. Freekeh ke lijo-thollo tsa boholo-holo tse tloaelehileng. Ke rata litapole tse boreleli le litlama, empa haeba u ka rata ho li tlatsa hanyenyane, eketsa litekete tsa makotikoti le likomkomere tse nang le likotoana, 'me u li holimo le lihloaare tse ntšo tse lesesaane. Taba tabouli ena e nang le hummus le pita e futhumetseng bakeng sa lijo tsa motšehare le tse phetseng hantle.
Seo U tla se Hloka
- 1 senoelo freekeh
- Likotlolo tse 2 1/2 metsi
- 1/4 senoelo sa oli ea mohloaare
- 1 tablespoon lero la lemone
- 1/4 senoelo sa parsley (e ncha, e hahiloe hantle)
- 2 tablespoons koena (e ncha, chopped hantle)
- 1/4 senoelo sa senoelo (se setle hantle)
- 3 eiee e tala (e nyenyane e khethiloeng)
- 16, tomate (li-tomate tse khethiloeng kapa tse 3, li-diced)
- letsoai ho latsoa (letsoai leoatleng kapa letsoai la kosher)
- pepere e ntšo ho latsoa
Kamoo U ka e Etsang
- Lokisetsa li-freeke ho ea ka litaelo tsa liphutheloana, ho noa hantle.
- Lumella mahala ho pholile hanyenyane, ebe u tšela ka oli ea mohloaare le lero la lemone.
- Kopanya li-freekeh le parsley e tšolotsoeng, koena, basil le li-eiee tse tala ho fihlela li kopane hantle.
- Eketsa litamati le nako ka seatla se bulehileng (u se ke ua skimp!) Ka letsoai le pepere.
Kamehla tabouli e molemohali ha e e-na le nako ea ho lula pele e sebeletsa, ho lumella litlolo hore li thunye. Hlakola hape pele o sebeletsa, mme o ka rata ho nka tatso e potlakileng ho fetola tlhahiso ea lijo ha ho hlokahala.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 283 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 125 mg |
| Li-carbohydrate | 37 g |
| Fiber Fiber | 12 g |
| Liprotheine | 8 g |