Metsoako

• 1/2 cup bulgur (sheba Lintlha tsa Recipe bakeng sa quinoa le mefuta ea koro e thutsoeng)
• 1 lemone
• 1 ho isa ho tse 2 tse kholo dingata tsa parsley ea lekhasi, e hlatsoitsoeng le ho omisoa
• 1 ngata e kholo ea koena, e hlatsoitsoeng le ho omisoa
• li-scallions tse 2
• 2 tamati e mahareng
• 1/4 senoelo sa extra-virgin olive oil, e arotsoe
• 1/2 teaspoon letsoai
• 1/4 tsp pepere
• 1 likomkomere tse nyenyane (ho ikhethela)

Litaelo

1. Kopa bulgur. Beha bulgur ka sekotlolo se senyenyane 'me u koahele ka metsi a chesang haholo (ho tloha ho pheha) ka 1/2-inch. Beha ka thōko ho inela ho fihlela e le bonolo empa e ntse e hlafuna, hoo e ka bang metsotso e 20.
2. Lokisetsa litlama le meroho. Ha bulgur e ntse e koloba, lero la lemone 'me u khaole parsley le koena. U tla hloka hoo e ka bang 1 1/2 senoelo se tletseng parsley e khaotsoeng le 1/2 senoelo se tletseng koena e khaotsoeng bakeng sa bongata bona ba bulgur. Khaola li-scallions ka mokhoa o tšesaane ho lekana le senoelo sa 1/4. Khaola tamati bohareng; li tla lekana hoo e ka bang likopi tse 1 1/2. Khaola likomkomere tse bohareng, hoo e ka bang 1/2 senoelo.
3. Apara bulgur. Ha bulgur e felile, tlosa metsi leha e le afe a feteletseng 'me u behe sekotlolo se seholo. Kenya likhaba tse 2 tsa oli ea mohloaare, khaba e le 1 ea lero la lemone, le 1/2 teaspoon ea letsoai. Hlakola ho koahela lijo-thollo. Ha u qeta ho lokisa litlama le meroho, u li kenye ka sekotlolo se nang le bulgur, empa u boloke halofo ea tamati e entsoeng hore u e sebelise ho khabisa.
4. Seka 'me u akhotse. Kenya likhaba tse ling tse 2 tsa oli ea mohloaare le khaba e 'ngoe ea 1 ea lero la lemone le allspice ea khetho ho sekotlolo. Kopanya tsohle hammoho, latsoa, ​​'me u lokise li-seasoning ha ho hlokahala.
5. Khabisa. Ho sebeletsa, khabisa tabbouleh ka tamati e bolokiloeng le li-sprigs tse 'maloa tse feletseng. Sebeletsa ka mocheso oa kamore ka li-crackers, lilae tsa likomkomere, bohobe bo bocha, kapa li-pita chips.