I loko o ka kīkī Turkish, bulgur, ka mea iʻike nuiʻiaʻo ka "palaoa huapalapa ," he mea nui aʻo kekahi o nā mea maʻamau nui i loaʻa ma nā Turkish tenries . Hoʻohanaʻiaʻo Bulgur ma nā mea a pau mai nā papahanaʻaoʻao a me nāʻaoʻao i nā meaʻona.
Hoʻohanaʻiaʻo Bulgur e like me keʻano o ka mea hana paʻa i nāʻoihana pāʻinaʻono e like me 'İzmir köftesi.' ʻO nā Pilafs i hanaʻia me ka pipi nui ma mua o ka laiki, e like me ka bulgur a me ka pilafoa huaʻai , he mea punahele me kaʻai a me ka mea hānai. Hiki iāʻoe keʻike i ka'ōlaʻi maikaʻi-a me ka pilaf bulgur e like me kaʻaoʻao o ka mea makemake i nā haleʻaina kebab.
Nui nō hoʻi nāʻano e hoʻohana ai i ka bulgur i nā saladi maʻamau. ʻO Bulgur a me nā salame'alea hou a me ka salam bulgur me nā pomegerane a me ka mint wale nō nā hiʻohiʻona o nāʻano hou e hoʻohana ai i bulgur.
Hana kēia mau hana i nā kīʻaha nani ma nā'ūlapa a me nā meaʻai welaʻokoʻa. Hoʻomanaʻo pūʻia lākou me nā poʻe e mālama pono ana i ka maikaʻi e nānā ana i nā kīʻaha me nā pūhaka maikaʻi a me ka liʻiliʻi o kaʻaila.
ʻO kahi hua pāpale nui nui e hauʻoli i ka wā wela o kahi kauwela wela ia i hanaʻia me nā lālā kau wela a me nā mea kanu e like me nā'ōmaʻomaʻa kau, nā kumukūʻau momona, a me ka basil hou. ʻAʻole ia wale nō he mea hou a maikaʻi noʻoe, a he nani a he pāʻani hoʻi no ka hui. ʻO ka hapa maikaʻi loa, hiki iāʻoe ke hana i mua o ka wā e mālama pono ai i loko o ka pahu fri.
E ho'āʻo i kēia meaʻai maʻalahi a iʻole nā meaʻokoʻa no ka uku pulu bulgur maʻamau ma kāu pāʻani ma hope aʻe a iʻole e hui pū. E hauʻoli kouʻohana a me nā malihini i kāu hana.
Ka mea e pono ai
- 1 1/2 kīʻaha bulgur maikaʻi
- 4 ipu wai
- 2 tsp. paʻakai
- 1 zucchini a me ka squash squash
- 1 'āpana kauwela kauwela
- 2 tbsp. aila olila
- 1 pūpū i nā lau basil hou
- 2 nā kīʻahaʻono o nā tōmato kolemu a me nā'ōmato heirloom
- 1 tsp. paʻakai
- 1/3 kaʻailaʻaila
- wai o 1 lemon
Pehea e hana ai
- I kahi pūpū nui, e hoʻokomo i ka bulgur, ka wai, a me ka paʻakai a lawe mai i kahiʻeha. E ho'ēmi i ka wela a e uhi i ka pā. E hoʻomau mālie ka bulgur a hiki i ka pauʻana o ka wai. E hoʻopau i ka wela a e hoʻomau ka bulgur i ka mahu a hoʻomaha.
- I kēia wā e hoʻomākaukau i kāu mau mea kanu. E holoi a hoʻomaʻemaʻe i ka'āpala, aʻokiʻoki i nā tōmato i nā hapa a me nā wahi e pili ana i ka nui. E holoi i nā lau basil ae'ō aku i nā koʻi.
- Ma kahi pāpale, e hoʻonā i kaʻailaʻaila a hoʻoloi i ka'āpana'ōpiopio no kekahi mau minuke a hiki i ka hoʻonuanuʻana. E wehe a hoʻoʻalili.
- Ke hoʻomaha loa ka bulgur, e hoʻohana i kou mau manamana lima aiʻole kahi lāʻau lāʻau e hoʻokaʻawale ai i ka'ā'ī. E hoʻouku i ka paʻakai a hoʻoleiʻia i loko. E hoʻomoʻa i kaʻailaʻaila a hana i nā mea āpau a pau.
- E hoʻomoʻi i nā mea kanu maikaʻi a hoʻouluʻia a hoʻokuʻu iā lākou i loko o ka bulgur me ka mālie. E hoʻonui i nā kumu basil a hou, e hoʻokuʻi iā lākou i loko. Inā nui loa nā kumu basil, hiki iāʻoe ke haehae i nā'āpana liʻiliʻi ma mua o kou hoʻohuiʻana.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 222 |
| Ka nui o ka momona | 13 g |
| Ka momona | 2 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 885 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 5 g |
| Pāmua | 5 g |