Shandisai mutsvuku, tsvuku kana nyeupe quinoa (kana kusanganiswa kwema 3) mumutsara uyu usina guteni wequinoa yakakosha. Quinoa muzukuru ku amaranth, uye ndeimwe yezvokudya zvekare zveIncas. Iyo ipurotini uye vitamini yakagadzirwa zvokudya, uye pazvinenge zvichinyatsotaura ndiyo mbeu, quinoa inodyiwa segorosi uye ndiyo nzira yakanakisisa yevanhu vari kutarisa kudya kwavo kwezviyo. Iine unhu hunoshamisa hweamino acid uye pamwe ne amaranth ine puroteni yakanakisisa yezvinhu zvose zvezviyo. Quinoa inosimbisa muviri wose, uye neyetsvo kunyanya. Haisi chete iyo quinoa yakakura muprotheni, inopfuma mu calcium, iron, uye mavitamini B. Inogadzira saladhi yakawanda uye inokwanisa kukandwa nemafuta emuorivhi, makwenzi akachekwa, yakasara yakabikwa butternut kana imwe sarashishi yechando kana veggies yakakangwa. Iwe unogona kuwedzera mamwe mvura uye unoiita muQuinoa Porridge, kana kuti iite kuti ive inonaka inenge yakabikwa Pumpkin uye Quinoa Pudding neAples namaonde . Inogona kushandiswa mumasobho, zvikabikwa uye zvizhinji zvemashizha zvose zvinodziya uye zvinotonhora. Nguva dzose simburai quinoa yako kubvisa zvinorwadza zvinopisa saponin izvo zvinowanikwa kumunda. Yakawanda yekutengesa quinoa yakashambidzwa kare asi ini nguva dzose ndinopa yangu rinosuka. Leftover quinoa icharamba ichiita firiji kwemazuva maviri.
Zvamunoda
- 2 makapu mvura
- 1 cup quinoa
- 1 pinera munyu (gungwa)
Nzira Yokuita Izvo
Sungai quinoa uye mudonhedze. Ita mvura, quinoa uye gungwa munyu muhombe duku, ine nzara pasi. Isa pamusoro pepakati pakakwirira kupisa kusvika paya kusvika pakubikira. Deredza kupisa kusvika pasi, simbisa kamwechete, uye uvhare pombi. Ikai quinoa kwemaminitsi 18-20, kusvikira mvura yave yakabatwa. Iyo quinoa inogona kuchinja zvishoma uye inomera "muswe" muduku sezvairi kubika. Regai igare kwemaminitsi mashanu kubva pamurazvo.
Fluff the quinoa neforogo. Copyright 2014 by Jen Hoy
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 74 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Carbohydrates | 13 g |
| Dietary Fiber | 2 g |
| Protein | 3 g |