Na o batla sejo se secha se monate le se monate? Mohlomong sepheo sa hau ke ho etsa hore lelapa la hau le je hantle. Haeba ho joalo, ke nako e loketseng ea ho leka recipe ena ea setso sa Turkey bakeng sa bulgur pilaf le meroho. Ke tsela e bonolo le e monate ea ho fumana melemo eohle ea phepo e nepahetseng ea koro ea bulgur , hammoho le litamati le pelepele, ha e ntse e thabela recipe e tsoang Turkey.
Haeba ha o e-s'o leke bulgur koro, u se ke ua khathatseha - e tsebahala ho feta kamoo u nahanang kateng. Sejo sena se tšoana haholo le raese ea Spain , empa e na le monate oa litholoana. Joaloka lijana tse ngata tsa Turkey, li entsoe ka lijo tse ngata tse fumanehang habonolo. E ka 'na eaba u se u e-na le boholo ba bona ka letsohong. U ka fumana bulgur li-supermarket tse ngata lijong tsa merabe, likarine kapa lijo tsa lijo. U ka boela ua e reka Inthaneteng le ho Bochabela bo Hare kapa lijo tsa Bagerike.
Bulgur pilaf le meroho ke sejana se phethehileng ka lehlakoreng le leng ho tsamaea le nama e halikiloeng le kana, kapa hoo e batlang e le nako leha e le efe eo u ka e jang raese.
Seo U tla se Hloka
- 2 tablespoons botoro kapa margarine
- 2 tablespoons meroho kapa
- oli ea mohloaare
- 1 e onion e bohareng, e grated le e tšolotsoeng hantle
- 1 tomate e kholo, grated, ka lero
- 1 pepere e nyenyane e tala, grated
- Likopi tse 2 tse phatlohileng bulgur
- 1 teaspoon letsoai
- 1/2 teaspoon pepere e ntšo
- Tablespoons tse 2 tsa tamati
- 2 diaspuni tse tsoekere
- Likopi tse 4 tsa moro kapa metsi
Kamoo U ka e Etsang
- E qhibilihisa botoro hammoho le oli ka har'a skillet e koahetsoeng kapa e sa tebang. Fry onion e nyatsitsoeng ho fihlela e le bonolo empa e se sootho, hoo e ka bang metsotso e 5. Ke habohlokoa hore onion e tšolloe kapa ho seng joalo mokelikeli o tla etsa hore motsoako o latsoe bohloko.
- Kenya tomate le lero le grate le pepere e nang le grate mme u tsoele pele ho fry ho fihlela meroho e kokobetse mme metsi a fokotsehile.
- Eketsa bulgur mme o hlohlelletsa hantle ho kopanya ho sebelisa khaba ea lepolanka.
- Eketsa letsoai, pepere, lekhae la langa le le lej, tsoekere le moro mme o hlohlelletse ho fihlela ho kopantsoe. Tlisa motsoako ho pheha, ebe o koahela 'me o fokotsa mocheso ho tlase.
- Etsa hore bulgur e hlahise hantle ho fihlela mokelikeli oohle o kenngoa, metsotso e 15 ho isa ho e 20. Ho boloka pan e koahetsoe, e tlose mocheso 'me u e behele ka thōko ho pholile.
- The bulgur e tla tsoela pele ho steam ka har'a pitsa. Bakeng sa ho feta, ho beha lithaole tse seng kae tsa pampiri kapa letlapa la koranta tlas'a sekwahelo.
- Hlahloba butle-butle pilaf pele u sebeletsa ho etsa bonnete ba hore lintho tsohle li kopane hantle. Hloekisa e mong le e mong a e-na le sopho e entsoeng ka lekhetlo le lecha kapa e pholileng le tomate le tse ling tse ntle tsa setaliana sa parsley .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 401 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 785 mg |
| Li-carbohydrate | 67 g |
| Fiber Fiber | 11 g |
| Liprotheine | 13 g |