Nkhumba zowonjezera za tirigu zimakhala ndi masamba ndi zamasamba za ku Mexican zokhala ndi zobiriwira, zokoma komanso zowonjezera zamasamba zowonjezera tirigu pilaf zopangidwa ndi masamba ambiri, kuphatikizapo celery ndi tsabola wofiira komanso zowonjezera ndi ufa wa mandini ndi chitowe.
Gwiritsani ntchito phalaf ya tirigu ya bulgur ngati chakudya chamadzulo kapena chakudya chamadzulo (monga momwe mungagwiritsire ntchito phalafisi ya mpunga), muzigwiritseni ntchito kuti muzitsata mchere wokhala ndi tirigu wobiriwira kapena muzikhala ngati mbali yambiri ya enkiladas kapena other Mexican entree, kapena ngakhale limodzi tofu yophika komanso saladi yobiriwira wothira chakudya chambiri.
Kodi mukufunikira kupanga bulgur tirigu pilaf vegan? Palibe vuto!. Kuti ukhale wathanzi , gwiritsani ntchito margarine wa vegan kapena maolivi mmalo mwa batala. Zonse zotsalirazo ndizozitsamba.
Mukufuna bulgur tirigu pilaf kukhala wopanda gluten? Bulgur tirigu wokha siwowonjezereka, kotero muyenera kugwiritsa ntchito quinoa kapena nyemba yochuluka ya gluten monga mapira kapena ngakhale mchenga woyera kapena wofiira m'malo mwa bulgur tirigu, ndipo onetsetsani kuti msuzi wanu sungathe lili ndi zowonjezera zowonjezera, kapena ingogwiritsirani ntchito madzi mmalo mwa msuzi.
Chinsinsi ndi chithunzi ndi Bungwe la Chakudya cha Tirigu
Chimene Mufuna
- Supuni 2 batala kapena margarini wa vegan (kapena mafuta a azitona)
- 1 chikho bulgur tirigu, wouma
- 1 sing'anga anyezi, odulidwa
- 1 chikho cha celery, thinly sliced
- 1/2 chikho chofiira bell tsabola, utoto
- Supuni 3/4 pansi chitowe
- Supuni 1 ya chili
- 2 1/4 makapu masamba msuzi kapena madzi
- mchere ndi tsabola kulawa (mchere wamchere kapena mchere wa kosher ndi tsabola wakuda wakuda bwino)
Momwe Mungapangire Izo
- Choyamba, sungunulani mafuta otsekemera kapena margarine m'kati mwa moto. Kenaka, onjezerani muwombankhanga wouma ndi anyezi odulidwa. Kuphika mpaka anyezi ndi ofewa ndi wophika ndipo bulgur tirigu ndi golidi.
- Kenaka, sungani mu udzu winawake wodulidwa, wodula tsabola wofiira, chitowe ndi ufa wophika ndi kuphika kwa mphindi ziwiri pa kutentha kwapakati.
- Muziganiza mu masamba msuzi kapena madzi ndi kubweretsa kwa chithupsa, kuonjezera kutentha ngati kuli kofunikira.
- Madzi kapena masamba a msuzi atentha, kuchepetsani kutentha kachiwiri, ndipo mulole chisakanizocho kuti chikhale chamchere kwa mphindi pafupifupi 20 kapena mpaka madzi onse atengeka ndipo bulgur tirigu wophika.
- Nyamulani msipu wanu wa tirigu pilaf mowolowa manja ndi mchere ndi tsabola kuti mulawe.
Chidziwitso cha zakudya:
Malori pa kutumikira: makilogalamu 130
Chakudya Chopatsa thanzi: Chithandizo chimodzi chimapereka pafupifupi: 130 calories, mapuloteni 4 g, 20 g Zakudya, 5 g mafuta, 5 g mafuta (3 g saturated), 10 mg cholesterol, 16 mg mchere, 1 mg chitsulo ndi 373 mg sodium
Ndi zakudya zokwana 130 zokha pokhapokha mutumikire, phalaf yosavuta kwambiri yamasamba ndi chakudya chodya chambiri chochepa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 125 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 381 mg |
| Zakudya | 22 g |
| Matenda a Zakudya | 4 g |
| Mapuloteni | 5 g |