I ka'ōlelo Helene: nā'ōlelo e pili ana i πε πλιγούρι, e'ōlelo aku: pee-peh-reeYes yeh-mee-STES meh plee-GHOO-ree
ʻO ka Bulgur he'āpala momona a he nani kāpili ia i nā meaʻono i loko o kēia meaʻai e komo me nā'ōmato, ka pāhiri hou a me ka basil hou. E mālama i kāu'ōpiopio hou no nā meli a hoʻohana i ka tōmomo puʻupuʻu me ko lākou wai inu no ka meaʻaʻahu, a kākoʻo i kāu papaʻaina me ke koho e koho ana i ka'aima pepaʻelima o kāu koho -'ōmaʻomaʻo,ʻulaʻula, melemele, a me kaʻalani.
E hauʻoli i kēia Pakela Helena me ka Bulgur meaʻai!
Ka mea e pono ai
- 6 pepa nui a bele (i kekahi kala aiʻole 10-12 mau mākau-mau liʻiliʻi liʻiliʻi)
- 1/4 kaʻailaʻaila
- 1/2 kīʻahaʻoki (paʻi)
- 1 ka ipu bulgur (aiʻole ka palaoa i'ōpalaʻia)
- 1 hiki / 14.5ʻa o nā'ōmato (kālaiʻia,'ōpala, ai'ōmole)
- 1 3/4 kapu wai
- 1 teaspoon ka paʻakai
- 1/4 teaspoon pepa
- 1/2 kīʻaha kuke (ka'ōpala, kaʻaila, a me ka'āpalapalapala)
- 1/3 kīʻaha basis (kahiʻaila a me kaʻaila maikaʻi)
- 1/2 kīʻaha wai
Pehea e hana ai
E 'okiʻoki i kahiʻanuʻu 1/2 a 3/4ʻie i luna o ka pepa. e kīʻaha a hoʻokuʻu i nāʻanoʻano a me nā pulp keʻokeʻo. E holoi maikaʻi a hoʻokaʻawaleʻia e huki. E mālama i ka pāpale.
I kahi alapiʻi, hoʻohui i kaʻaila i kaʻailaʻaila no 1-2 mau minuke. E hoʻomoʻi i ka bulgur a hoʻoulu i ka lole me kaʻaila. E hoʻolālā i loko o nā'ōpū keʻai me ka wai, 1 1/2 kīʻaha o ka wai, ka paʻakai, a me ka pepa, a lawe mai i kahiʻeha ma luna o ka mahana wela. E kīʻahi no 10 mau minuke, e ulu pinepine.
E hoʻolālā i ke paʻi a me ka basil e hoʻolaha pono a wehe i kahi wela. E hoʻomaha no 5 mau minuke.
ʻO ka'ōlahu mua i 350 ° F (175-180 ° C).
E hoʻohana i kahi teaspoon a hoʻokuʻu i nā pepa i loko o 1/4ʻelima o ka piko.
E kau pono i ka pepa i loko o ka ipu kuke, e kūpono i ka maʻalahi iʻole e pīpī. E kau i nā pāpale ma luna, e hoʻonui i 1/2 kīʻaha o ka wai a hiki i lalo o ka ipu, a eʻaila i kahi kapuahi 350 ° F (175-180 ° C) no hoʻokahi hola 15 mau minuke, aiʻole a hiki i ka hoʻopauʻana o nā pepa i kāu koho.
- Nānā: Inā hoʻomaka ka piko e pōʻeleʻele, e uhi i ke kepau me ka pale no ke koena o ka manawa kuke.
E hoʻomaha e lawelawe. Hiki keʻonoʻia nā paʻiʻai i kahi pāmahana o ke keʻena.
Ke lawelaweʻana i ka manaʻo:ʻO ka meaʻono me kaʻaoʻao o ka cheese cheese a me kekahi wahiʻai'āinaʻala .
ʻO kaʻaila Baking Pan Size: Inā nui loa kāu ipu kuke, waihoʻia nā pepa ma kahiʻaoʻao o ka ipu a hoʻomoho i kahi pepa pepa e pani ai i kahi hakahaka i kū pono ai nā pepa i ka wā eʻoki ai. ʻAʻole e hoʻopili ka pepa palapala pepa i ka meaʻai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 204 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 20 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 6 g |
| Pāmua | 5 g |