John Myers
Contents
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Izithako
- 150 g Bulgur
- 300 ml Ijusi yetamatisi
- 300 g IiKaroti
- 1 tsp Imbewu yeCoriander
- 2 tbsp Ubusi bolwelo
- 1 lubhelu Ipelepele yentsimbi
- 2 Iziciko zegalikhi
- 2 tbsp Ijusi yelime
- 5 tbsp I-oyile ye-olivu
- 0,5 iqela Coriander
- 4 amaqanda
- iswekile
- ityuwa
- Ipepile emnyama evela kwilitye
imiyalelo
- Beka ijusi yetamatati kunye netyuwa encinci epanini kwaye ubilise kube kanye, emva koko uyisuse kwisitovu, ugxobhoze kwi-bulgur kwaye uyivumele ukuba imanzise malunga nemizuzu engama-30, emva koko ubeke i-bulgur kwisitya sesaladi.
- Coca iinqathe kwaye usike kwisiqingatha. Gcoba kancinane imbewu ye-coriander ngodaka. Fudumeza iipuniponi ezi-2 zeoli yeoli epanini kwaye uqhotse isiqingatha sekherothi macala onke. Emva koko ityuwa kunye nepepile, yongeza imbewu ye-coriander kunye ne-pinch enkulu yeswekile, gxuma kakuhle.
- Emva koko yongeza malunga namacephe ayi-8 amanzi, ubeke ubushushu obuphakathi, ubeke isiciko seglasi kwaye uvumele ukuba udibanise imizuzu eyi-8. Emva koko phakamisa isiciko, yongeza ubusi kwaye uvumele ukuba udibanise de kube ifilimu enhle yenziwe malunga neenqathe. Emva koko beka ecaleni kwaye uvumele ukupholisa.
- Okwangoku, ubilise amaqanda ama-4 kude kube yithenda, uvumele ukuba aphole. I-peel kunye ne-dice i-pepper kwaye uthele phezu kwe-bulgur. Ngoku hlikihla kwi-clove yegalikhi, yongeza ioli yeoli eseleyo kunye nejusi yekalika, xuba kunye kunye nexesha ngetyuwa kunye nepepile.
- Ngoku yongeza iminqathe ebandayo kwaye uyisonge, unqumle i-coriander kwaye uyisonge. Ngoku cwangcisa isaladi kwiiplate okanye izitya ezisicaba. I-Peel amaqanda, usike kwisiqingatha okanye ikota uze uwasasaze kwisaladi.
isondlo
Ukukhonza: 100gI khalori: 263kcalIiCarbohydrate: 18gIprotheni: 2.9gAmafutha: 20g
