01 of 06
Quinoa: Hutano Hwakanaka, Hwakasiyana-siyana
Imwe chete inongowanika pazvitoro zvezvokudya, quinoa yava imwe yemhando dzakakurumbira pamasherufu ezvitoro-uye nokuda kwechikonzero chakanaka. Ihwo huwandu hwakazara ne 8 gramu eprotini-chaizvoizvo, iyo ipurotini yakakwana, ine zvose mapfumbamwe anokosha amino acid, chimwe chinhu chisingambowaniki mune zvokudya zvinogadzirwa. Uye kana izvozvo zvakanga zvisina kukwana, quinoa yakakwirira mufiber uye yakazara mavithamini nemaminerari. Zvose izvi hazviiti kungoita zviyo zvinoshandiswa zvakasiyana-siyana zvikava zvekudya zvepamusoro asi zvinoita kuti zvive zvakakosha kune avo vanodya zvinomera uye vegan. Uye bhonasi yakawedzerwa? Iyi yegorosi yakasiyana-siyana inonzi gluten-isina.
Quinoa inowanikwa mumarudzi akasiyana-siyana anosanganisira machena, matsvuku, madema, vhute, uye zhizha. Muchena ndiyo yakanyanyisa kana michina yakaoma inowedzera zvimwe zvekudya kune zvidyo zvako. Kana zvasvika pakubika kubika quinoa, kana uchiziva kubika mupunga iwe wose unogadzirirwa-iyo nzira inofanana-kunyange zvazvo vhiinoa vanobika mukati pehafu yenguva yeimwe mhando yemupunga! Nepo pane dzimwe nzira yekubika quinoa, kusanganisira mupunga mubiki, iyi nzira ye stovetop yekubika inobereka chiinoa yakakwana.
02 of 06
Sarudza Kuti Ko Quinoa Wakadii
Phoebe_Lapine / RooM / Getty Images Usati watanga kubika, unofanirwa kuona kuti wenguwani yakagadzirwa iwe unoda kuguma nayo; kushumira 1/2 mukombe. Quinoa inowedzera katatu muhupamhi kana yakabikwa, saka, kana uchida kuguma nemakapu matatu equinoa yakagadzirwa, chienzanisa 1 mukombe ye quinoa yakaoma. Kana iwe uchida 2 makapu epiyoa yakabikwa, chienzanisa 2/3 mukombe weo quinoa yakaoma, nezvimwewo.
Kuti ugadzire quinoa, iwe uchishandisa chiyero che2: 1 chemvura kusvika kune quinoa, kana 2 makapu emvura yega imwe kapu ye quinoa yakaoma. Iwe unogona kushandisa imwe mvura kunze kwemvura, yakadai sekuku, yemiriwo, kana mushonga wemuwaini, iyo inowedzera kunaka kwakanaka kumunda wakagadzirwa.
03 of 06
Rinisa Quinoa
Yagi Studio / DigitalVision / Getty Images Quinoa ine chigadziko chekunze chinonzi saponin chinogona kupa kurara kunorwadza kune zviyo zvakabikwa. Kuti ubvise izvi, unoda kushambidza quinoa kubvisa chero zvakasara kubva kumbeu. Basa iri rakatoitwa mune rimwe bhokisi re quinoa, asi iwe unogona kudzoka nenzira iyo iwe usina chokwadi.
Kuti usuke zviyo, tsvina iyo isina kuvharwa mukati memafuta akanaka uye simesa nemvura inotonhorera kwemaminitsi maviri kusvika kumasere, uchiita mbeu nemaoko ako kubvisa chero zvasara.
Kana iwe usina mesh strainer, unogona kuisa quinoa mune ndiro huru yemvura kwemaminitsi anoverengeka, wozochinja mvura ndokudzokorora kuti uone kuti iyo quinoa yakanatswa. Iva nechokwadi chekugunun'una nemaoko ako panguva ino yekubvisa chero zvakasara.
04 of 06
Toast the Quinoa
Iyi inhanho yekuzvigadzirira, asi kugurisa zviyo kunounza michero yavo uye kutapira uye kunogadzira zvimwe zvinonaka zvinopedza chigadzirwa (zvakafanana nekuita rizere pilaf). Muchengetedze unoronga kubika quinoa, wedzera doro remuorivhi kana canola mafuta uye ushamwari pamusoro pepakati-pasi moto. Wedzerai chinodhinha cheinoa uye, muchikurudzira nguva dzose, kushambadza zviyo kusvikira vashandura ndarama, 6 kusvika kumaminitsi 8. Ingoiona zvakanyatsofungisisa uye ramba uchifambisa sequinoa inogona kupisa nyore nyore.
05 of 06
Ika Cook Quinoa
Jacqueline Veissid / Getty Imags Muchikwata chimwechete, wedzera mvura (kana imwe mvura) uye quinoa, uchiyeuka chikamu chako che2: 1. Dzorera kupisa kusvika kumusoro, uye uuye newaini uye quinoa kusvika kumota. Kana imwe nguva yasvika pakuzara kwemota, chengetedza kupisa pasi kusvika kune miviri, isa chifukidzo pachipupuriko, uye chengetedza quinoa kwemaminitsi gumi nemashanu, kana kuti kusvikira mvura yose ichidyiwa uye maziso "akabuda pachena." Kana pane zvishoma zviduku mumvura yepasi pepani, unogona kubvisa kubva mumoto asi usiye wakavharwa kwemaminitsi mashanu kuitira kuti mvura yakasara iwedzere.
06 of 06
Shandisa kana Chengeta Quinoa
Westend61 / Getty Images Kamwe iyo quinoa yapedzisa kubika, itaira neforogo. Iwe ikozvino wakagadzirira kushandisa yako quinoa. Iwe unogona kuinakidza mumashizha, sekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwekudya kwemanheru, kana mune mapeji uko kwaunowanzoshandisa rizi zvakadai sepisiki yakagadzirwa
Kana iwe usingafungi kushandisa zvose quinoa yawakabika, inogona kuchengetwa mumudziyo wakavharwa mufriji kwemazuva matatu.