John Myers
Contents
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Sinadaran
- 200 g Bulgur
- 400 g Fresh nono kaji
- 1 Albasa yankakken
- 1 yayyafa Yankakken tafarnuwa
- 250 g Green zucchini cubes
- 250 g Yankakken paprika
- 0,5 Lek ya raba tsawon tsayi kuma a yanke
- 50 g Yankakken faski har sai da santsi
- 3 tsp Paprika pulp
- 3 tbsp man zaitun
- Grated gishiri, barkono da nutmeg
- 500 ml Yisti-Free kayan lambu broth ko kaza broth
Umurnai
- Saka bulgur a cikin sieve, kurkura sosai da ruwan sanyi sannan kuma a zubar
- A wanke nonon kajin sosai (yana wanke histamines), a bushe, sannan a yayyafa su da ƙarfi da gishiri da barkono.
- Zafafa man zaitun a cikin babban kasko mai lebur sai a soya kazar tare da cubes albasa da tafarnuwa da karfi.
- Ƙara ɓangaren litattafan almara da kuma haɗuwa sosai
- Ki zuba bulgur, leek tube, zucchini cubes da paprika cubes, cika da ruwa, rage zafi kuma bar shi ya yi zafi.
- kusan Simmer na tsawon minti 25, yana motsawa akai-akai
- Yayyafa dandana tare da tsunkule na nutmeg kuma, idan ya cancanta, ƙara gishiri da barkono kadan
- Mix faski a cikin bulgur kuma kuyi hidima
- Ƙari mai dadi: yoghurt da kirim mai tsami a daidai sassa, gishiri kadan da 'yan ganyen mint yankakken yankakken suna dandana tare da shi (musamman idan ba ku son dandano mai karfi na tafarnuwa!)
Gina Jiki
Aiki: 100gCalories: 178kcalCarbohydrates: 14.8gProtein: 11.6gFat: 8g
