Tabbouleh, e boetse e ngotsoe taboule kapa tabouli, ke setala sa Levantine se tloaelehileng se sebelisoang e le karolo ea mezze , kapa sebopeho sa appetizer, Bochabela bo Hare. Levantine, lentsoe la histori, le bolela sebaka se seholo se karolong e ka bochabela ea Mediterranean e neng e tla akarelletsa linaha tsohle tse lebōpong le ka bochabela la Mediterranean ho tloha Greece ho ea Libya. Ba bangata ba bona ba na le karolo e kholo ea ho arolelana histori le litloaelo tsa boits'oaro. Sebaka sena se nkoa e le motlatsi oa bophirimela ho Maghreb .
Tabbouleh ke sejana sa meroho se entsoeng ka meroho e mecha, bulghur koro, oli ea mohloaare le linoko. Ha e le hantle, salate ea lijo-thollo e ntle le mohlomong e 'ngoe ea lijana tse ikhethang tsa sebakeng seo. Sejoe se ka jeoa ka har'a mokotla oa bohobe ba pita , se jeloe ka bohobe ba pita bo entsoeng ka letsoho, kapa se jeoa ka tloaelo ka fereko. Bochabela bo Hare, tabbouleh e atisa ho jeoa ka makhasi a morara a ncha a sebelisoang e le sekolo.
Le hoja mokokotlo oa setso o qala ka parsley, samente, tomate le onion, li-tibouleh li ka ntlafatsoa 'me li entsoe ka mefuta e fapaneng ea meroho ho ea ka tatso ea hau. U ka eketsa lihoete, likomkomere, kapa tse bofubelu le tse tala liiee. Ho molemo ho latsoa ha u ntse u e-ea, ho fa lijo ka linako tse ling ka nako ea ho itokisa e le hore u fumane sejana se phetseng hantle le se leka-lekaneng. U ka etsa sena sejana sa senatere, se setle bakeng sa lijo tsa motšehare, ka ho eketsa bethe ea lettuce ea Roma kapa ho susumetsa makhasi a sesepa.
Seo U tla se Hloka
- Li-bunches tse peli tsa parsley (senoelo se le seng sa 1/2 se kopantsoeng, le stems e lahliloe)
- 2 tablespoons ea koena e ncha, e qhibililoe
- Ke eiee e bohareng, e ts'oetsoe le e khabeloa
- 6, tomate e bohareng, e entsoe
- 1 tablespoon letsoai
- 1/2 teaspoon pepere e ntšo
- 1/2 senoelo bulghur koro, likhahla tse bohareng
- 6 tablespoons lero la lemone
- Dipole tse 6 tse ling tsa mohloaare oa mohloaare o motle
- Romaine lettuce kapa morara makhasi a lebisang sekotlolo sa ho sebeletsa (ho ikhethela)
Kamoo U ka e Etsang
- Soak ea bulghur koro metsing a batang bakeng sa lihora tse 1 ho isa ho tse peli ho fihlela bonolo.
- Le hoja bulghur koro e ntse e phalla, itokisetsa lisebelisoa tse ling kaofela. Hlatsoa parsley e ncha le koena e ncha, ka bonnete ba hore u lahle stems. Khabeloa chop ea seaplane onion le dice ea tamati.
- Ka mor'a hore u kene, pesa metsi a mangata ho tloha ka koro ea bulghur u sebelisa matsoho a hao le / kapa pampiri ea pampiri.
- Kopanya lisebelisoa tsohle tsa sekotlolo, ntle le letsoai, pepere, lero la lemone le oli ea mohloaare.
- Tšoaea sekotlolo sa tšepe ka makhasi a morara kapa lettuce ea romaine mme u kenye salate e tsoakiloeng.
- Fafatsa oli ea mohloaare, lero la lemone, letsoai le pepere holimo.
- U ka se etsa hang-hang kapa, ka tsela e loketseng, u kene ka sehatsetsing ka lihora tse peli pele u sebeletsa. Sena se tla fana ka menyetla ea nako ea ho kenya.
Liphetoho le Litšebeletso:
- Ntle le ho eketsa meroho e mecha, litabouleh tsa setso li ka fuoa phetoho e ncha ho sebelisa motsoako oa motsoako ho e-na le koro ea bulgur.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 124 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 716 mg |
| Li-carbohydrate | 9 g |
| Fiber Fiber | 4 g |
| Liprotheine | 4 g |