Tiyeni tiyankhule zatsopano za chaka chatsopano kudya. Dikirani, bwererani, sizinthu zokhumudwitsa. Zedi pali ma cookies ochepetsetsa kuposa omwe timakonda pa maholide koma izi sizikutanthauza kuti chakudya sichingakhale chokoma. Kwa ine, chinsinsi chokhala ndi chakudya chopatsa thanzi, chopatsa thanzi chiri patsogolo kukonzekera. Kotero ndikuyang'ana mbale zomwe zingapangidwe pasadakhale (Lamlungu ndilo tsiku langa lokonzekera chakudya cha mlungu ndi mlungu) ndikukhala bwino m'firiji sabata. Zowonjezerapo za bonasi ngati chakudya chikuyenda bwino kotero chikhoza kutengedwa kukagwira ntchito madzulo.
Chinthu china chodyera thanzi ndi mbewu zambiri ndipo pali zosiyanasiyana zomwe mungasankhe. Bulukali tirigu ndi tirigu wamtundu womwe umagwiritsidwa ntchito mu saladi ya tabbouleh koma ndimapanganso mbale zina ndikugwiritsa ntchito momwe ndingagwiritsire ntchito mpunga. Zakudya zofewa, zokoma, zomanga bwino ndi zakudya zina zambiri ndi kuphika mwamsanga komanso mosavuta.
Mbalame yamtunduwu ndi saladi ya ku Middle East ndi tirigu wa bulghur ndi parsley yaikulu. Saladi ya parsley, ngati mukufuna. Koma ndiwowonjezera kuwonjezera masamba ena ndipo ine ndinanyamula zanga ndi tomato, nkhaka, kaloti ndi nkhuku zowopsya. Zida ndi mavitamini pamodzi mu saladi zokoma. Umo ndi momwe mungakhalire wathanzi chaka chatsopano!
Chimene Mufuna
- Kwa saladi:
- 1 chikho bulghur tirigu
- 2 makapu madzi
- 3 tomato (diced)
- 1 yopanda kanthu (
- Chingerezi) nkhaka , yotchulidwa
- 1/2 chikho cha shredded kaloti
- 1/2 yaying'ono kapena 1/4 yaikulu anyezi wofiira (peeled ndi diced)
- 1/2 chikho chodulidwa parsley
- Kwa Chickpeas:
- 1 ikhoza (pafupifupi 15 oz.) Nkhuku (kutsukidwa ndi kuthiridwa)
- Supuni 1 ya mafuta a maolivi
- 1/2 supuni ya supuni chitowe
- Kuvala:
- Supuni 2 za mafuta
- Supuni imodzi ya mandimu
- 1 clove adyo (peeled ndi finely minced kapena grated)
- Mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
Kuti mupange tirigu wa bulghur, bweretsani makapu awiri a madzi kwa chithupsa, onjezerani bulghur, chivundikiro, kuchepetsa kutentha mpaka kutsika ndi kuimirira kwa mphindi khumi ndi ziwiri. Chotsani ku kutentha ndipo khalani pansi kwa mphindi 8 mpaka 10 musanayambe kuthamanga ndi mphanda.
Kuti mupange nkhukuzi, zowonjezerani papepala kapena poto yachitsulo ndi mafuta a maolivi. Sakani pa kutentha kwakukulu kwa mphindi zisanu mpaka 10 mpaka mutope ndi kuponyera ndi chitowe.
Pofuna kuvala, mu mbale yayikulu, mumatsuka mafuta a azitona, madzi a mandimu ndi minced kapena grated adyo.
Nyengo yowonjezera ndi mchere ndi tsabola.
Onjezerani tomato wotsekedwa, nkhaka zokometsetsa, kaloti wofiira ndi anyezi wofiira wofiira ku kuvala. Gwiritsani ntchito nkhuku zowonjezera zopangidwa ndi bulghur, nkhuku zophika ndi parsley. Nyengo ndi mchere wambiri ndi tsabola ngati kuli kofunikira. Kutumikira kutentha kutentha.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 554 |
| Mafuta Onse | 18 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 274 mg |
| Zakudya | 79 g |
| Matenda a Zakudya | 17 g |
| Mapuloteni | 26 g |