Chophika cha tabouli chopangidwa ndi mitsempha yapamwamba kwambiri ndi mapuloteni apamwamba , parsley, basil ndi timbewu timbewu. Zokwanira kwa ndiwo zamasamba, zophika kapena zamasamba. Freekeh ndi tirigu wakale wotchuka kwambiri. Ndimakonda taboule yosalala komanso yazitsamba, koma ngati mukufuna kudzazilemba pang'ono, onjezerani nkhuku zam'chitini ndi zidutswa zouma, ndipo muziziika ndi azitona zakuda. Pangani tabouli iyi ndi hummus ndipo pita yowonjezera kutentha kwa chakudya chamadzulo.
Chimene Mufuna
- 1 chikho chaulere
- Makapu 2 1/2 madzi
- 1/4 chikho cha mafuta
- Supuni imodzi ya mandimu
- 1/4 kapu ya parsley (mwatsopano, odulidwa bwino)
- Supuni 2 timadziti (mwatsopano, odulidwa bwino)
- 1/4 kapu ya chikho (chodulidwa bwino)
- 3 anyezi wobiriwira (odulidwa ang'ono)
- 16 tomato yamtengo wapatali (odulidwa kapena 3 tomato tomato, utoto)
- mchere kulawa (nyanja yamchere kapena mchere wa kosher)
- tsabola wakuda kuti alawe
Momwe Mungapangire Izo
- Konzekerani kumasuka mogwirizana ndi malangizo a phukusi, kukhetsa bwino.
- Lolani mfulu kuti muzizizira pang'ono, kenaka mutenge mafuta ndi mandimu.
- Aphatikizeni freekeh ndi parsley yokometsetsa, timbewu tonunkhira, basil ndi anyezi wobiriwira mpaka mutanganidwa bwino.
- Onjezerani tomato ndi nyengo mowolowa manja (musamapirire) ndi mchere ndi tsabola.
Nthawi zonse Tabouli ndi yabwino kwambiri ngati ali ndi nthawi yokhala pansi asanayambe kutumikira, kuti alowetse bwino. Ponyaninso musanayambe kutumikira, ndipo mungafunike kutenga mofulumira kukonza zokometsera ngati mukufunikira.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 283 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 10 g |
| Cholesterol | 0 mg |
| Sodium | 125 mg |
| Zakudya | 37 g |
| Matenda a Zakudya | 12 g |
| Mapuloteni | 8 g |