Classic Tabbouleh Saladi

Classic Tabbouleh Salad-aka tabouli-imapangidwa ndi bulgur, tirigu, tomato, ndi adyo wonyezimira. Muzimasuka kusewera mozungulira, makamaka masamba osiyanasiyana. Chitsanzo: mukhoza kupanga izi popanda tomato pamene zatsopano, zoyera siziyenera kukhala, kapena kuponyera zambiri parsley (tikuyankhula zitatu zazikuluzikulu) kwa saladi yokongola.

Chimene Mufuna

• 1 chikho chimodzi chosweka tirigu
• Supuni 1 supuni yabwino mchere, inagawanika
• 1/3 chikho
• mafuta owonjezera a maolivi
• 1/4 kapu ya madzi a mandimu
• 1 clove adyo
• 1/2 kapu yatsopano yambewu masamba
• 1/2 supuni ya supuni ya tsabola watsopano wakuda
• 1 gulu lotsegula tsamba parsley
• 4
• tomato
• 1 English kapena hothouse nkhaka

Momwe Mungapangire Izo

1. Ikani bulgur mu mbale yosakaniza ndi kuwaza ndi 1/2 supuni ya supuni mchere. Onjezerani makapu 1 1/2 madzi otentha, chivundikiro, ndipo mukhalepo mphindi 20.
2. Pamene bulgar ikukhala, ikuwathira mafuta a maolivi , mandimu, ndi adyo mu blender (kapena, kuyambitsa adyo mu pulogalamu ya chakudya kufikira minced, kenaka yikani mafuta a azitona ndi madzi a mandimu ndikukhala ofanana). Onjezerani masamba a timbewu tonunkhira, supuni ya supuni yokhala ndi 1/2, ndi tsabola. Whirl mpaka masamba a timbewu amavala bwino komanso kuvala kumakhala kosavuta. Lawani ndi kuwonjezera mchere ndi tsabola, ngati mukufuna.

1. Sankhani tsamba la parsley ku zimayambira; tisiye zimayambira kapena tisawasunge ntchito ina. Pafupifupi kudula masamba.
2. Zovuta, mbewu, ndi kuwaza tomato.
3. Peel, mbewu, ndi kudula nkhaka (kuchotsa mbewu ku nkhaka zidzasunga saladi yomaliza kuti ikhale yowonjezera komanso kuchepetsa kukhumudwa kulikonse kusiyana ndi mbeu ya nkhaka).
4. Fufuzani bulgur. Pambuyo pa mphindi 20 ziyenera kuyamwa madzi onse, koma pangakhale pang'ono pansi pa mbale. Idyani bulgur, iyenera kukhala yoluma kwambiri. Ngati sichoncho, sungani, chitani, ndipo mukhale ndi mphindi 10 zokha. Ngati ili lachikondi komanso muli madzi m'mbale, yambani bulgur mu nsupa yabwino kapena yonyamulira ndi supuni yowonongeka ndi mbale yotsalira.
5. Thirani kuvala pa bulgur ndikuponyera kuti mugwirizane bwino. Onjezani parsley ndikukambirana kuti mugwirizane bwino. Onjezerani tomato ndi nkhaka ndi kusonkhezera kuphatikiza.
6. Kutumikira mwamsanga kapena kuphimba ndi kuzizira mpaka mutakonzeka kutumikira, mpaka usiku. Ngati muwotcha saladi, dziwani kuti idzalawa bwino kwambiri ngati mutalola kuti ikhale pansi kutentha kwa mphindi makumi atatu musanayambe kugwira ntchito kuti muchotse phokosolo. Zowonjezereka: Ngati mukufuna kupanga saladiyi pasanapite nthawi, mukhoza kuyembekezera ndi kuwaza ndi kuwonjezera tomato nthawi yotsiriza mu friji si bwenzi lawo!

Kusiyana

• Gwiritsani ntchito quinoa mmalo mwa bulgur-ndizochitika, zodzaza ndi mapuloteni, ndi opanda gluten
• Gwiritsani ntchito couscous mmalo mwa bulgur kuti muwoneke mu saladi
• Pamwamba ndi 1/2 chikho chimawombera cheese kuti chikhale chokoma koma chamchere

• Gwiritsani ntchito kansalu kofiira komanso kofiira
• Onjezerani 1/3 chikho chodulidwa mwa azitona zakuda kuti mukhale ndi zakumwa zakuya

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	185
Mafuta Onse	10 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	7 g
Cholesterol	0 mg
Sodium	304 mg
Zakudya	23 g
Matenda a Zakudya	4 g
Mapuloteni	4 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)