Ho batla recipe ea koro ea lijo-thollo? Leka sena. Ke motsoako oa limela (o nang le khetho ea vegan) bulgur koro pilaf e entsoeng ka li-mushroom, eiee e tala, pepere e tšebelu e le khubelu le veine e tšoeu le veine e apara ka basil, letsoai le pepere, 'me ha e le hantle, e phetse hantle lijo-thollo tse ngata tsa koro.
Haeba u rata lijo tse feletseng , salate ea quinoa kapa salate ea raese kapa lipilisi tsa raese, leka ntho e 'ngoe e fapaneng haholo le phetolelo ena e ntle haholo ea koro ea porofone ea bulgur . Ke vegan haeba u sebelisa margarine ea vegan ho e-na le botoro.
Hlokomela hore recipe ena e etsa li-servings tse ka bang 8, ka hona rera ho ba le tse setseng ho boloka setsing sa Tupperware mme u nke ho sebetsa letsatsing le hlahlamang. Kapa, nka e 'ngoe ea e eketsehileng ebe ue phuthela ka tortilla, eketsa cheese, ebe u iketsetsa sandwich e setseng e koahela lijo tsa motšehare. Kakaretso ena e na le tlhompho ea Lekhotla la Lijo Tsa Koro.
Seo U tla se Hloka
- Likotlolo tse 1 1/2 tse sa phehoang bulgur koro
- Likotlolo tse 3 metsi kapa meroho
- 3 tbsp (kapa sebelisa margarine vegan e le hore e boloke vegan)
- 1/2 li-mushroom li-mushroom, tse teteaneng
- 1 bunch eiee e tala, e qhibililoe
- 1 pepere e khubelu ea tšepe e khubelu, e khethiloe
- 2 tbsp lero la lero
- 3 tbsp e omileng veine e tšoeu
- 1/4 senoelo se omeletsoeng parsley (kapa 1/8 senoelo se omisitsoeng)
- 1 tbsp basil e omisitsoeng
- 1 tsp letsoai
- 1/2 tsp pepere
Kamoo U ka e Etsang
Ka pane ea mahareng, ikopanya le bulgur koro le moro kapa metsi a meroho. Koahela pan 'me u lumelle ho senya ka mofuthu-mocheso o phahameng ka metsotso e ka bang mehlano.
Tlosa pan ho tloha mocheso 'me e lumelle ho ema, e koahetsoe, ka metsotso e ka bang 5 e meng. Kamora 'metsotso e meng e mehlano, tlosa metsi leha e le afe a feteletseng kapa meroho ho tloha pan.
Ka mor'a moo, qhibilihisa botoro kapa margarine ka skillet e kholo ka mocheso o mofuthu. Sautee li-mushroom, lieiee le pelepele ho fihlela lieiee e hlakile ebile e le bonolo.
Tlosa mocheso.
Susumelletsa lero la lero la lemone, veine e tšoeu, parsley e ncha, basil, letsoai le pepere 'me u phunyeletse hantle ho kopanya hantle.
Kopanya motsoako oa meroho le li-co-bulgur tse phehiloeng tse phehiloeng ebe o sebeletsa hang-hang.
E etsa li-servings tse 8 tsa bulgur pilaf pilaf.
Tlhahisoleseding ea phepo e nepahetseng: Mong le e mong ho sebeletsa o fana ka hoo e ka bang: lik'hilojule tse 145 4 g protheine; 23 g lik'habohaedreite; 6 g, fiber; Mafura a 5 g (3 g e ngata); 12 mg k'holeseterole; 20 mcg folate; 1 mg sesebelisoa; 342 mg sodium.
Joaloka bulgur koro? Hona ho na le lipepe tse ling tse seng kae tsa limela le li-vegan tse kenyelletsang koro:
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 159 |
| Total Fat | 5 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 11 mg |
| Sodium | 631 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 5 g |
| Liprotheine | 6 g |