Quinoa, Tuna uye Chickpea Salad

Ichi chinonaka che quinoa , tuna, uye chickpea saladi recipe ishamwari yakasimba mumba mangu.

Fluffy quinoa inokandirwa nehove yekakani, chickpeas , mwana sipinashi, cilantro, mint, celery, anyezi echeki uye mwana nyanya. Kupfeka ndiko kusanganiswa kwemafuta anobva mumafuta emuorivhi, juisi, uye garlic. Izvo zvinonaka zvinoshamisa uye nezvose zveproteine, saladhi inogadzira nyore nyore kudya pachayo.

Zvamunoda

• Nokupfeka:
• 1 mashizha clove garlic (grated)
• 2 tablespoons olive oil (
• zvinyorwa nemhandara )
• 2 tablespoons jemusi juisi (inonyorerwa)
• Sora gungwa munyu
• Nokuda kweSaladhi:
• 1/2 mukombe quinoa
• 2 makapu mvura (akaparadzaniswa)
• 1/2 teaspoon gungwa munyu
• 7 ounces / 200 ml tuna-packed tuna (1 inogona, yakadururwa)
• 2 makapu mwana sipinachi (isina kunyatsoiswa)
• 14 ounces / 400 ml chickpeas (1 inogona, yakashambidzwa uye yakanatswa)
• 1/3 mukombe celery (yakagadzirwa zvakanaka)
• 1/3 cup cilantro (coriander leaves, chopped)
• 1/3 mukombe mint (akachekwa)
• 2 matungu echitsuwa (zvakanyatsorongedzwa)
• 8 cherry tomato (kana mwana tate, zvigadziko)

Nzira Yokuita Izvo

1. Kuita kupfeka: Mukabiro kadiki, funganya pamwe grated garlic clove, 2 tablespoons yakawedzera-mhandara mafuta omuorivhi, 2 maspuniji emonamu neminwe yegungwa munyu. Kuisa parutivi.
2. Kuita saladi: Isa nzvimbo yequinoa mune zviduku, zvinopisa moto. Dhavhara 1 mukombe yemvura inopisa uye gara kwemaminitsi mashanu. Shandisa sieve kuti uidye uye wozopa quinoa kushambidzwa kwakanaka pasi pemvura inotonhora, mvura inoyerera. Tambanidza minwe yako kuburikidza naro paunenge uchigeza.

1. Itai quinoa muchepukiti duku uye wedzera 1 mukombe wemvura uye 1/2 teaspoon yegungwa munyu. Uyai kune chemota, uye chengetedza kupisa kusvika pakati-pasi uye pasi. Simmer kwemaminitsi gumi nemashanu kana kusvika mvura yasvika. Bvisa quinoa kubva pakupisa uye bvumira kugara kwemaminitsi mashanu nechifukidziro.
2. Munguva iyi, mune ndiro huru yekuvhenganisa, sanganisira tuna, sipinashi, chickpeas, celery, cilantro, mint, spring anyanisi uye mwana nyanya.
3. Fukisa iyo quinoa zvinyoronyoro neforogo uye wobva wawedzera kumashizha e saladi. Wedzera kupfeka uye wobva wakurudzira zvakanaka kupfeka zvigadzirwa.
4. Gurai saladhi pakati pe 2 ndiro huru uye mushumire.

Mamwe maAustralia / New Zealand Salad Recipes

• Nicoise Salad

Nutritional Guidelines (pakushanda)
Calories	1082
Total Fat	30 g
Saturated Fat	4 g
Unsaturated Fat	14 g
Cholesterol	45 mg
Sodium	817 mg
Carbohydrates	145 g
Dietary Fiber	32 g
Protein	69 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)