Quinoa uye nyemba nyemba dzinobatanidza kuita miti yezvinomera uye vegan quinoa saladi kana recipef yakave yakakodzera sekudya kwemasikati, saladi kana kudya kwemanheru. Quinoa uye nyemba inopa hutano hwakawanda hweproteine, uye mutsva yeume yakachena uye cilantro inowedzera chimiro chakafuridzirwa cheMexico.
Chibage chinonaka kana chinenge chakatemwa bell pepper chichienda zvakanaka, kana iwe uchida kuwedzera mamwe mavggies matsva kune ino tsvina yehairi yehairi, uye dash kana maviri ehutu inopisa, chikapu chile pepper kana cayenne chichange chiri chokugamuchirwa kana iwe sezvakaita zvishoma zvepice.
Kufanana nekubika ne quinoa ? Ndinoziva ndinoita! Kana iwe uchida cheine, iwe ungada kubuda kunze uye kuedza zvimwe zviyo zvose, zvakare, zvakadai sa kaniwa , mbira uye teff ! Zvose zviyo zvakadai sezvizvi zvinonzwisisika, uye, kana iwe ukazvitenga muzhinji, zvinotengeswa! Uye zvechokwadi, ndinoda kutenga kune zvakawanda ! Kana iwe uchida cheinoa ikozvino, apa pane mamwe mararamiro akazara ese aunofanirwa kuedza.
Onawo: Gumi gumi nyore nyore uye ane utano hwakagadzirirwa mheji yehairi
Zvamunoda
- 1 Tbsp maorivhi + 2 Tbsp
- 1 sviki-duku eiii (yakadurwa)
- 3 clove garlic (minced)
- 1 cup
- quinoa
- 2 makapu yemiriwo muto kana mvura
- 1 12-oz. Unogona here kudyara mbeu yemafuta (yakatsvairwa)
- 2 guru tomato (diced)
- 1/4 mukombe mutsva cilantro (akachekwa)
- 1/4 mukombe tsvuku maeii, (yakatswa tsvina) - zvisarudzo asi inowedzera kunaka kwemavara uye inopisa
- Munyu uye pepper, kuvira
- 2 Tbsp. fresh lime juice
Nzira Yokuita Izvo
Muchikwata chikuru, saute onion uye garlic mumafuta emuorivhi kwemaminitsi 3-4. Wedzera quinoa nemiriwo muto kana mvura. Dhavhara, uuye kumota, uye chengetedza kupisa kuti uite. Rega kubika kwema 20-25 maminitsi, kusvikira quinoa yakabikwa uye inogona kuputika neforogo. Wedzera diced tatoti maminitsi 1-2 chete pamberi pe quinoa.
Bvisa kubva kupisa uye unomhanyisa mumucheka mutsvuku, juisi jisi, zvinosara 2 mashupuni emafuta omuorivhi, uye nguva yakawanda nemunyu uye pepper, kuvira.
Ita mu cilantro uye yakatsvaira tsvuku yeiii vasati vashumira.
Inoita mavhisi mana emidziyo yezvinomera zvinotapira nemashizha madema uye tomate. Izvo zvakarewo mapeti-high-protein uye gluten-asina mhuka.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 488 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 535 mg |
| Carbohydrates | 80 g |
| Dietary Fiber | 20 g |
| Protein | 25 g |