John Myers
Okuqukethwe
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Izithako
- 200 g Isi-Bulgur
- 400 g Isifuba senkukhu esisha
- 1 U-anyanisi oqoshiwe
- 1 i-clove I-garlic eqoshiwe
- 250 g Ama-cubes ama-zucchini aluhlaza
- 250 g I-paprika eqoshiwe
- 0,5 I-leek ihlukaniswe ngobude futhi isike
- 50 g I-parsley eqoshiwe kuze kube bushelelezi
- 3 i-tsp I-pulp ye-paprika
- 3 tbsp Amafutha e-Olive
- Usawoti, pepper kanye ne-nutmeg egayiwe
- 500 ml Umhluzi wemifino ongenamvubelo noma umhluzi wenkukhu
Imiyalelo
- Faka i-bulgur esisefweni, hlambulula kahle ngamanzi abandayo bese ukhipha
- Geza amabele enkukhu kahle (uhlambulule ama-histamines), womise bese uwafafaza ngamandla ngosawoti kanye nopelepele.
- Shisisa amafutha e-olive epanini elikhulu, eliyisicaba bese uthosa inkukhu kanye nama-cubes ka-anyanisi nogalikhi ngamandla.
- Engeza u-pepper we-pepper bese uxuba kahle
- Faka i-bulgur, imichilo ye-leek, ama-cubes e-zucchini nama-cubes we-paprika, ugcwalise ngoketshezi, unciphise ukushisa futhi uvumele ukuba ubilise.
- cishe. Faka imizuzu engu-25, ugovuze futhi
- Isizini ukunambitha nge-pinch of nutmeg futhi, uma kunesidingo, engeza usawoti omncane kanye nopelepele
- Hlanganisa i-parsley ku-bulgur bese ukhonza
- Ukwengezwa okumnandi: iyogathi nokhilimu omuncu ezingxenyeni ezilinganayo, usawoti omncane kanye namaqabunga eminti amancane asikiwe anambitha kakhulu (ikakhulukazi uma ungakuthandi ukunambitheka kukagalikhi okuqinile!)
Nutrition
Ukusebenzela: 100gAma-calories: 178kcalAmakhabhohayidrethi: 14.8gAmaprotheni: 11.6gAmafutha: 8g
