Mbeu mbiri dzeAndes, quinoa uye amaranth (inozivikanwa se kiwicha muAndes) dzakawana nyika inotevera inotevera kuvonga kwavo kukuru uye ine utano hwakawandisa. Zvose zviyo zvinokwana zvakakwana zveprotheni zvichienzaniswa nezviyo zvakadai segorosi uye mupunga, zvine zvinyorwa zvinokosha amino acid lysine, pamwe nesimbi nemamwe mishonga.
Kune nzira dzakawanda dzekunakidzwa nezviyo izvi. Quinoa zviyo zvakakura kudarika amaranth, ayo madiki mashoma anenge akadukusa sembeu yepoppy. Quinoa uye amaranth zvinogona kubikwa semupunga uye zvinonakidzwa sevhisi yakafanana neyepilaf . Zvose izvi zvine unhu husina kunaka uye unofadza kutema. Izvo zvose quinoa uye amaranth zvinogona kushandurwa kuva "fura" iyo inoshandiswa kugadzira chingwa uye zvimwe zvinhu zvakabikwa.
MuSouth America, imwe yenzira yakajairika yekugadzira zviyo izvi ndeyekugunzva kana "kuvhura" iyo, iyo iri nyore kuita. Popped amaranth uye quinoa zvinowanzosvika zviyo zvekudya zvekudya zvekudya (zvakafanana nejeri krispies kana kuti zviputi zvegorosi), uye zvinoshandiswawo kugadzira kudya kwekudya mumugwagwa zvinenge zvakafanana nembeu nemiti. Zvinonakidza chaizvo "kuisa" mbeu iyi mu skillet, uye inovapa chakanaka chakanaka. Amaranth inoratidza kunyanya kunakidza popping kukwanisa kufungisisa ukuru hwayo hudiki - iyo pops inotanga uye inoita chena sepigcorn duku.
Akashandira zviyo izvi zvakapetwa sechingwa, kana kuwedzera kukiki kana zvinhu zvakabikwa. Uvaparadze pamusoro pechingwa kana mabheji, kana kuvanyengedza pamusoro pe saladhi kuti uwane hutano hwakanaka.
Zvamunoda
- 1/2 kusvika 1 kapu (pre-washed) quinoa kana amaranth
- 1/2 teaspoon munyu (zvichida)
- 1 teaspoon mafuta yemafuta (zvichida)
Nzira Yokuita Izvo
- Quinoa inowanzotanga kushambwa isati yaiswa, iyo inofanira kuiswa mubhokisi. (Kana zvisingaiti, simburai quinoa zvakakwana uye regai kuoma).
- Pisa hurukuro yakakura pamusoro pepakati-yakanyanya kupisa.
- Wedzera 1/2 teaspoon yemafuta yemafuta kana uchida (izvi zvichabatsira munyu kuomerera kumazvibereko gare gare kana iwe uchizozvidya sepopcorn, asi hazvidi kuti zvivepo). Wedzera nezve 1/4 mukombe wezviyo, zvakakwana kuti ufukidze pasi pepani nemusara mumwe chete. Ita zviyo nehuni yehuni sezvavanenge vari - iwe uchanzwa ruzha uye zviyo zvingasvetuka kubva pani. Amaranth mbeu dzinotyisa zvikuru uye dzinoshanduka kubva kune rima jena kusvika kuchena, uye quinoa zviyo zvine pop inonyanyisa uye inoshandura maruva akaoma.
- Kana imwechete iyo yakawanda yakawanda, bvisa kubva pakupisa uye uende kune imwe ndiro kuti unotonhora. Tarisa quinoa kunyanya pedyo uye uibvise kubva pakupisa kana iine hutema hwegoridhe uye yakasvibiswa isati yatanga kupisa.
- Ramba uchipeta zviyo mumatche. Tora zviyo zvakasimwa nemunyu uye kushumira.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 104 |
| Total Fat | 4 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 586 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 2 g |
| Protein | 3 g |