Maple, sinamoni, uye mavhenekisi omuwaini mune izvi zviri nyore zvinyorwa zvekudya zvokudya zvekudya zvakagadzirwa zvakakwana zvekuti vana vachazvidya zvakakwana. Wedzera chero rudzi rwemichero yaunayo - mabhanana, maapuro kana majikiji aizotenda zvakanaka. Kana iwe usina nguva yokubika quinoa mangwanani, kubika iyo usiku huno, kana, edza kushandisa nokukurumidza-kubika quinoa flakes .
Chengeta zvimwe zvasara zvinosara kuti uite mapeji ezvikudya zvakadai saiyo inokurumidza uye iri nyore. Kana uchida kuva nequinoa kwekudya kwemanheru, iva nechokwadi chekutarisa idzi nzira 7 dzekuti uwane quinoa kwekudya kwemanheru.
Ichi chikafu chekudya chekudya chekudya chekudya chinonzi vegetarian, vegan, high-protein uye gluten-isina. Yakanyorwa zvakare nemvumo kubva kuChese Vegan Chese Cookbook.
Zvamunoda
- 1 cup quinoa
- 2 - 2 1/2 makapu mvura
- 2/3 mukombe soy mukaka
- 1 tsp.
- vegan margarine
- 1/2 tsp. sinamoni
- 2 tbsp. maple syrup
- 2 tbsp. mazambiringa akaoma (kusarudza)
- 2 bhanana, sliced (optional)
Nzira Yokuita Izvo
- Pisai iyo quinoa nemvura muhomwe duku uye muuye kumota. Deredzai kunomira uye mugorega kubika, yakavharwa, kwemaminitsi gumi nemashanu, kusvikira mvura yawedzerwa.
- Bvisa kubva kupisa uye usvibise quinoa neforogo. Fukidza, uye bvumira kuti ugare kwemaminitsi mashanu.
- Ita mu margarine uye mukaka we soy, ipapo ugare zvigadzirwa.
Nzira yehutano, kuburikidza nekushandira:
Makorori: 416
Mafuta: 8g
Sodium: 77mg
Fiber: 7g
Puroteni: 14g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 377 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 69 mg |
| Carbohydrates | 82 g |
| Dietary Fiber | 8 g |
| Protein | 7 g |