A simple, quick and easy and simple vegetarian quinoa salad kana quinoa pilaf recipe ne nyemba nyemba, chibage uye cilantro yakachena, uye yakagadzirwa nemvura yakachena yeime uye pepper cayenne kana chilipi yehupi - yakafuridzirwa nemafuta eMexico. Ichokwadi kuti hapana nzira isina kururama yekuita sadhidi yequinoa , uye chikafu ichi chinokanganisa ichi kubva pane zvinowanzoitwa quinoa uye veggies.
Iyi zvinodhaka uye vegan dish inogona kushandiswa mutsva uye inodziya, kana kupinda mukati mufiriji isati yashumira kuti ibvumira mavhenekera kukura. Irose zvinyoronyoro usati washumira uye ugozvipa imwe squeeze yewaini yakachena uye guruva regungwa munyu kuti uite zvinonhuwira. Iyi kamukira yakagwinya, yakakura-fiber, yakakwirira-proteine yemiti uye vegan mapepa uyewo zvachose gluten-isina (ona rekupiro rezasi pasi).
Unoda kuchinja zvinhu zvishoma here? Edza izvi zvakasvibirira sendidi nekaniwa panzvimbo ye quinoa! Uye, kana iwe ukawana kuti iwe unofarira chibage ichi chinogadzirwa nemiti yezvinomera uye chibage chine nyeredzi pilaf, iwe unoda kuedza zvimwe zvezvinomwe zvinodhaka zvinodhaka zvezvinomera zvekudya .
Wakazorora? Shandisa yako quinoa saladi kuti ugadzire sandwich yemidziyo yekuvhara, kuwedzera mune imwe salsa uye uzviitire burritos yemiti, kana chengetedza mazano ekuti ungashandisa sei zvakasara quinoa.
Zvamunoda
- 1 tbsp. mafuta omuorivhi + 2 tbsp.
- 3 gorosi anyanisi, akachekwa
- 3 clove garlic, minced
- 1 cup quinoa
- 2 makapu
- miti yemiriwo kana mvura
- 1 12-oz. unogona kudyara mishonga yegorosi yakawanda, yakasvibiswa
- 1 cup chibage kernels
- 2 tbsp. chopped fresh cilantro
- 2 tbsp. fresh lime juice
- 1/2 tsp. cayenne pepper kana chili pfumbu (optional)
Nzira Yokuita Izvo
- Muchikwata chikuru, sautee garlic mune imwe punipuni yemafuta emuorivhi kwemaminitsi 2-3, ezvo wobva wawedzera ekii yakakoswa uye kupisa kweimwe imwe miniti kana maviri.
- Wedzerai mu quinoa uye muto wemuriwo kana mvura. Dhavhara, uise kumota, uye ude kupisa kupisa kunonoka kumira.
- Rega quinoa kubika, yakavharwa, kwemaminitsi makumi maviri nemakumi maviri nemashanu, kusvikira yakanyatsogadzirwa uye inogona kuputika neforogo; zhinji yemvura inofanira kuiswa.
- Ramba uchitarira ma quinoa sezvaanobika uye kuwedzera muzviyo zvegorosi, nyemba nyemba uye chipuka chechiini kana pepire cayenne (kunonoka) kweminiti kana maviri isati yaitwa quinoa inopedzwa kuitira kupisa. Nyatsotarisa kugovera zvinonhuwira zvakafanana.
- Bvisai quinoa kubva kupisa uye svetai mukati mejimu remuti uye garai mafuraioni emafuta emuorivhi uye nguva nemugungwa munyu kana kuti kosher munyu uye chiduku chepisi tsvuku, kubatanidza zvakanaka. Edzai, uye gadzirisai nguva yekudya.
- Wedzera mutsva cilantro yakadyiwa musati washumira. Enjoy!
Recipe note:
Izvi zvinorevawo mapuroteni e-protein uye aine gluten-asina mahwanda kana zvinonhuwira uye mishonga yemiti zvinenge zvisina guten (kana, shandisa mvura yekubika quinoa panzvimbo yemiriwo muto). Verenga mavara, kana, iva nechokwadi chekuti unoshandisa yako pachako mishonga yemvura kana iwe uchida kuva nechokwadi kuti haina gluten.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 703 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 6 g |
| Cholesterol | 0 mg |
| Sodium | 36 mg |
| Carbohydrates | 127 g |
| Dietary Fiber | 26 g |
| Protein | 32 g |