Gulu la Bean Saladi ndi Clementines, Bulgur Tirigu ndi Feta

Ngati mulibe Dijon wochuluka mungagwiritse ntchito nthawi zonse, ngakhale ndimakonda mawonekedwe owonjezera omwe amapatsa zovala.

Njuchi zikhoza kuphikidwa ndi kuponyedwa ndi kuvala mpaka masiku awiri isanapite nthawi. Onjezerani ma malalanje ndibiri asanayambe kutumikira.

Chimene Mufuna

• 1½ mapaundi nyemba zobiriwira
• 2 malalanje a Clementine
• Supuni 2 zowonjezera mafuta azitona
• 2 supuni mpunga vinyo vinyo wosasa
• Supuni 2 minced shallots
• Supuni imodzi yowonjezera Dijon mpiru
• Supuni ya 1 supangani masamba a thyme
• Mchere wamchere ndi tsabola watsopano wakuda
• 1 chikho chophika bulgur tirigu
• ½ chikho chophwanya feta cheese

Momwe Mungapangire Izo

1. Bweretsani poto lalikulu la madzi a mchere wowolowa manja. Ikani nyemba m'madzi ndikuwalola kuti aziphika kwa mphindi zitatu mpaka ayambe kukhala achifundo. Thirani nyemba mu colander ndi kuthamanga madzi ozizira pa iwo kuti asiye kuphika ndi kusunga mtundu.
2. Peel the Clementines ndikudula gawo lirilonse. Dulani nyemba zowonongeka mu theka labwino.
3. Mu mbale yaying'ono kapena chidebe chophatikiza mafuta, viniga, shallots, mpiru, thyme ndi mchere ndi tsabola. Whisk kapena kugwedeza kuti mugwirizane.

1. Ikani bulgur whaet, nyemba zobiriwira ndi timagulu ta malalanje mu mbale yayikulu ndikugwedeza pa kuvala. Lembani kuti mugwirizane bwino. Yonjezerani apa ndikukankhira mofatsa kuti muphatikize. Kutumikira kutentha kapena kutentha.

Kodi bulgur tirigu ndi chiyani?

"Bulur tirigu ndi tirigu wambiri wa tirigu womwe wakhala utakonzedwa kale pang'ono. Ngati tirigu wonse, ndi zakudya zambiri zakutchire, mafuta ochepa, ochepa kwambiri a zakudya zamasamba komanso zakudya zamasamba chifukwa ndi tirigu, Bulgur tirigu si abwino kwa iwo omwe ali ndi zakudya zopanda thanzi.

Ngakhale bulgur tirigu amapezeka mu saladi ya tabbouli (tabbouleh), mungagwiritse ntchito monga mpunga kapena msuwani, kapena mbewu zina zonse, monga balere kapena quinoa .

Mitundu yambiri ya tirigu ya bulgur idzachitidwa kuphika muchepera mphindi khumi ndi zisanu zokha.

Pali mitundu iwiri ikuluikulu ya tirigu wa bulgur: Nthawi yomweyo nkhuku , yomwe imatchedwanso kuti "grain-bulgur", imakhala yowonjezera m'mabotolo ambirimbiri ogulitsa zakudya komanso amagwiritsidwa ntchito pa maphikidwe a tabbouli. Mtundu wa bulgur uwu umaphika pasanathe mphindi zisanu. Tirigu wamkati ndi tirigu wonyezimira aliponso.

Kodi mukudabwa kuti momwe tirigu amathandizira bwanji? Malingana ndi CalorieCount, chikho chimodzi cha tirigu wophikidwa ndi tirigu chimapatsa makilogalamu 151, 0,4 gramu ya mafuta, 8.2 magalamu a zakudya zamtundu wa zakudya (ndi 33% zomwe zimalimbikitsa tsiku ndi tsiku), ndi mapiritsi 5,6 a mapuloteni abwino. Bulgur tirigu ndi chakudya chaulere cha cholesterol. "

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	333
Mafuta Onse	9 g
Mafuta okhuta	3 g
Mafuta Osatchulidwa	4 g
Cholesterol	11 mg
Sodium	205 mg
Zakudya	54 g
Matenda a Zakudya	15 g
Mapuloteni	13 g

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