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Sauté bulgur mai yaji tare da chickpeas da kayan lambu. 

Shinkafa40 minti4 mutaneKalori 400
1/52/53/54/55/5 (Kuri'u 969)
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de Irin Arcas

Bulgur soya da chickpeas da kayan yaji

A yau za mu kawo muku wani abinci mai ɗanɗano amma mai daɗi sosai, mai cike da sinadirai, laushi da ɗanɗano mai yawa: soyayyen bulgur mai yaji tare da chickpeas da kayan lambu. 

Yana da cikakkiyar tasa ga waɗanda ke bin a cin abinci na vegan da celiacs. An shirya shi da sauri, yana da sauƙi kuma yana da cikakken abinci mai gina jiki. Ga wadanda ba su san wannan hatsi ba, bulgur yana da kayan abinci iri ɗaya kamar alkama.

Idan kuna so kuna iya amfani da shi azaman babban tasa ko kuma, muna ba da shawarar ku yi shi azaman abokin don tofu, nama ko tasa kifi.

Za mu yi amfani da thermomix ɗin mu don dafa bulgur da sara kayan lambu. Sa'an nan kuma za mu yi amfani da babban frying kwanon rufi don aiwatar da sautéing mataki.

Soyayyen bulgur mai yaji tare da chickpeas da kayan lambu

Buga girke-girke
Ajiye girke-girke
Da fatan za a shiga zuwa alamar shafi Close

Sautéed bulgur mai yaji tare da chickpeas da kayan lambu, ingantaccen girki mai kyau da daɗi, cikakke azaman babban jita-jita ko rakiyar.

Soyayyen bulgur mai yaji tare da chickpeas da kayan lambu
  • Irin Arcas
  • Nau'in girke-girke: shinkafa
  • Calories: 400
  • Ayyuka: 4
  • Lokacin dafa abinci:
  • Jimlar lokaci:

Sinadaran

  • 200 g bulgur
  • 1000 g na ruwa
  • 1/2 cokali na gishiri don dafa bulgur + tsunkule don sautéing
  • 100 g na man zaitun na budurwa mara kyau
  • 2 yanka sabo ne
  • 1 teaspoon curry foda
  • 5 tsaba cardamom
  • 1/2 teaspoon cumin hatsi
  • 1 cayenne
  • tsunkule na barkono barkono sabo
  • 100 g ceri tumatir
  • 75 g jan barkono
  • 75 g na koren barkono
  • 75 g na seleri
  • 1 zanahoria
  • 8 bishiyar asparagus a cikin guda 4
  • 50 g albasa
  • 100 g na dafaffen kaji (pedrosillanos iri-iri shawarar)

Shiri

  1. Muna sanya kwandon a kan murfin gilashin kuma auna bulgur. Muna kurkura da ruwan sanyi.

    Mun sanya 1000 g na ruwa tare da teaspoon 1/2 na gishiri a cikin gilashi, saka kwandon kuma dafa 25 min, varoma zazzabi, saurin 1.

    Muna magudana tare da taimakon kwandon kanta kuma mu ajiye.

  2. Ba tare da wanke gilashin ba, mun sanya albasa, seleri, barkono da karas a cikin gilashin. Mu murkushe 4 seconds, gudun 5. 

  3. A cikin babban kwanon frying, ƙara man zaitun da kayan yaji: ginger, curry, cardamom, cumin da cayenne. Sauté a kan matsakaicin zafi na minti 2, yana motsawa. Muna cire ginger, cardamom da cayenne.

  4. Muna ƙara kayan lambu da muke da su a cikin gilashin, yankakken bishiyar asparagus, tumatir ceri da chickpeas a cikin kwanon rufi kuma mu dafa kan matsakaicin zafi na kimanin minti 10 (za mu iya rufe kwanon rufi don su dahu sosai), motsawa daga lokaci zuwa lokaci. lokaci don su yi toast mai kyau a kowane bangare.

  5. Yanzu ƙara bulgur mai zubar da ruwa da kuma dafa duk abin da ke tare don akalla minti 5 a kan zafi mai zafi. Muna ƙara ɗan gishiri da barkono kuma mu ji daɗin wannan babban tasa!


Gano wasu girke-girke na: Shinkafa da Taliya, Celiac, Lafiyayyen abinci, Al'adun gargajiya, Ganyayyaki

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