John Myers
Mukati
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Ingredients
- 200 g Bulgur
- 400 g Zamu rehuku nyowani
- 1 Diced onion
- 1 clove garlic yakagurwa
- 250 g Green zucchini cubes
- 250 g Diced paprika
- 0,5 Leek hafu kureba uye akachekwa
- 50 g Yakachekwa parsley kusvikira yatsetseka
- 3 tsp Paprika pulp
- 3 tbsp Olive mafuta
- Grated munyu, pepper uye nutmeg
- 500 ml Muto wemuriwo usina mbiriso kana muto wehuku
Instructions
- Isa bulgur musefa, simbura zvakakwana nemvura inotonhora uye wobva wapera
- Geza mazamu ehuku zvakanaka (inosuka histamines), woomesa wobva waarunga nesimba nemunyu nemhiripiri.
- Pisa mafuta omuorivhi mupoto hombe, wakatsetseka uye fry huku pamwe chete nehanyanisi cubes negariki zvine simba.
- Wedzera mhiripiri pulp uye sanganisa zvakakwana
- Wedzera bulgur, leek strips, zucchini cubes uye paprika cubes, zadza nemvura, kuderedza kupisa uye rega iite.
- approx. Simmer kwemaminitsi makumi maviri nemashanu, uchikurudzira zvakare uye zvakare
- Nguva yekuravira nepini ye nutmeg uye, kana zvichidikanwa, wedzera munyu uye pepper zvishoma
- Sakanidza parsley mu bulgur uye ushumire
- Kuwedzera kunonaka: yoghuti uye sour cream muzvikamu zvakaenzana, munyu mudiki uye mashoma akachekwa mint mashizha anonaka nazvo (kunyanya kana iwe usingade iyo yakasimba garlic kuravira!)
udyo
Kubatira: 100gCalories: 178kcalCarbohydrate: 14.8gMapuroteni: 11.6gMafuta: 8g
