I-Bulgur kunye neLentils

Ixesha lokupheka: Imizuzu engama-30 lilonke ixesha: 30 imiz Ukukhonza: 4 Isivuno: 4 inkonzo, malunga 1 ikomityi nganye iProfayili yeSondlo: Intliziyo ephilileyo-iKhalori ePhakamileyo yeFayibha yeVegetarian ePhantsi yeSodium esempilweni Ukuguga Ukukhulelwa okuPhantsi kweSugars ezongeziweyoTsibela kwiiNqaku zeSondlo

Izithako

2 amacephe ioli yomnquma eyongeziweyo
3 iikomityi itswele esikiwe kancinci
½ icephe ityuwa
Iipunipoli ezi-2 kunye ne-1 1/4 iikomityi zamanzi, zahlulwe
1 1/2 iikomityi eziphekiweyo okanye ezinkonkxiweyo (zihlanjululwe) iilentile (bona Iingcebiso)
2/3 indebe bulgur (bona iingcebiso)
¼ indebe i-mint entsha egayiweyo, yahlulwe
endaweni yomgubo we tapioca
¼ indebe yoghurt engenanto
1 i-lemon, yinqumle kwi-wedges

Izalathiso

Ukushisa ioli kwi-skillet enkulu phezu kobushushu obuphezulu. Yongeza i-anyanisi kunye netyuwa; pheka, uvuselela rhoqo, de i-anyanisi iqale ukumdaka, malunga nemizuzu emi-5. Nciphisa ubushushu ube phantsi, yongeza amacephe ama-2 amanzi kwaye upheke, uvuselele rhoqo, de i-anyanisi ibe yigolide kwaye ithambe kakhulu, i-13 ukuya kwi-15 imizuzu.
Hlanganisa iilentile, i-bulgur kunye ne-1 1/4 yeekomityi ezisele zamanzi. Yizisa kwithumba phezu kobushushu obuphezulu. Nciphisa ubushushu kwaye udibanise, uvuselela ngamanye amaxesha, de kube amanzi afakwe, i-7 ukuya kwi-8 imizuzu. Gxuma kwi-2 tablespoons mint. Khonza nge-mint eseleyo, i-yogurt kunye nemon.

Iingcebiso

Yenza Ingcebiso Phambili: Faka efrijini kungangeni moya ukuya kuthi ga kwiintsuku ezi-3 okanye umkhenkce ukuya kuthi ga kwinyanga enye.

Iingcebiso:
Ukupheka iilentile: Beka epanini, ugqume ubuncinci nge-intshi enye yamanzi, uzise ukubila kwaye upheke de ube thambile, imizuzu eyi-15 ukuya kwengama-30, kuxhomekeke kuhlobo lwelentile. Khupha kwaye uhlambe ngamanzi abandayo. I-1 ikomityi yeelentile ezomileyo = malunga ne-2 1/2 yekomityi ephekiweyo. Okanye sebenzisa iilenti ezinkonkxiweyo: i-15-ounce ingaba = 1 1/2 iikomityi. Hlamba iilentile ezinkonkxiweyo ngaphambi kokupheka kunye nabo ukunciphisa i-sodium malunga ne-35%.

I-Bulgur yenziwa ngokubilisa, ukomiswa kunye nokusila ngokurhabaxa okanye ukukrazula amaqunube engqolowa. I-Bulgur idinga nje ukucwiliswa ngokukhawuleza emanzini ashushu ukwenzela ukusetyenziswa okuninzi. Yijonge kwicandelo lokutya kwendalo kwiivenkile ezinkulu, kufutshane nezinye iinkozo.