美味的Bulgar小米：风味十足的配菜
(Delicious Bulgur Pilaf: A Flavorful Side Dish)
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份量
每份大小
准备时间
烹饪时间
总时间
食材
-
1 cup 粗粒小麦
(Use fine or medium bulgur for best results)
-
2 cups 蔬菜高汤
(Can substitute with water)
-
1 medium 洋葱
(切得很细)
-
2 cloves 大蒜
(剁碎的)
-
2 tbsp 橄榄油
(Extra virgin for better flavor)
-
1 tbsp 番茄酱
(Adds depth of flavor)
-
1 tsp 盐
(根据口味调整)
-
1/2 tsp 黑胡椒
(新鲜磨碎)
-
1/4 cup 香菜
(切碎，作为装饰)
-
1 tbsp 柠檬汁
(Freshly squeezed, for brightness)
(Use fine or medium bulgur for best results)
(Can substitute with water)
(切得很细)
(剁碎的)
(Extra virgin for better flavor)
(Adds depth of flavor)
(根据口味调整)
(新鲜磨碎)
(切碎，作为装饰)
(Freshly squeezed, for brightness)
营养
- 份量: 4
- 每份大小: 1杯 (200克)
- Calories: 210 kcal
- Carbohydrates: 45 g
- Protein: 6 g
- Fat: 5 g
- Fiber: 8 g
- Sugar: 2 g
- Sodium: 300 mg
- Cholesterol: 0 mg
- Calcium: 50 mg
- Iron: 1.5 mg
制作步骤
-
1 - Sauté Aromatics:
In a medium pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.
-
2 - Add Tomato Paste:
Stir in the tomato paste and cook for another minute, allowing the flavors to combine.
-
3 - Combine Bulgur and Broth:
Add bulgur wheat to the pot, stirring it to coat with the mixture. Pour in vegetable broth.
-
4 - Cook Bulgur:
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until bulgur is tender.
-
5 - Fluff and Serve:
Remove from heat, let it sit covered for 5 minutes. Fluff with a fork and garnish with parsley and lemon juice before serving.
In a medium pot, heat olive oil over medium heat. Add chopped onion and garlic, sauté until translucent.
Stir in the tomato paste and cook for another minute, allowing the flavors to combine.
Add bulgur wheat to the pot, stirring it to coat with the mixture. Pour in vegetable broth.
Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until bulgur is tender.
Remove from heat, let it sit covered for 5 minutes. Fluff with a fork and garnish with parsley and lemon juice before serving.
关于 美味的Bulgar小米：风味十足的配菜 :的更多信息
品尝味道浓郁的碾碎干小麦饭，这是一道健康又营养的菜肴，适合任何一餐。
碎小麦抓饭：营养美味
碎小麦饭是一道经典菜肴，在各种美食中都很常见，尤其是在中东和地中海地区。碎小麦饭由经过碾碎和部分煮熟的全麦粒制成，不仅制作快捷，而且营养丰富。这道菜不仅易于制作，而且还提供了令人愉悦的风味和口感组合。
历史和文化意义
碾碎干小麦的历史可以追溯到古代，据信起源于中东。由于其用途广泛且有益健康，碾碎干小麦几个世纪以来一直是各种文化中的主要食物。在土耳其菜中，碾碎干小麦抓饭通常与烤肉一起食用，或作为素食主菜。它体现了地中海烹饪的精髓，强调健康的食材和新鲜的香草。
独特之处
这道碾碎干小麦抓饭的与众不同之处在于使用了芳香香料和新鲜香草，让这道菜从简单变得美味。番茄酱的加入让味道更加浓郁，而可选的柠檬汁则为这道菜增添了清爽的亮度，平衡了这道菜的味道。此外，碾碎干小麦是膳食纤维的极佳来源，使这道抓饭成为任何一餐中有益心脏健康的选择。
提示和说明
为了获得更浓郁的口味，可以考虑加入炒过的蔬菜，如甜椒或胡萝卜。您还可以加入杏仁或松子等坚果来增加口感。碾碎干小麦饭可以温热或室温下食用，是野餐或聚餐的完美菜肴。碾碎干小麦饭易于准备且营养丰富，对于任何想要探索健康美味烹饪的人来说都是必尝之物。
