Ndinoda kuva nekotikodhi yemangwanani , uye, ndinoda kuva nequinoa kwekudya kwemanheru, saka iyi chocolate tsambaa recipe yakaisvonaka yakaisvonaka kwandiri. Iine mapuroteni akawanda ane utano hwakakwana uye asina mafuta kubva ku quinoa, saka yakakwana yezvirimwa uye vegans. Vana vachafarira chokoti uye maple sirasi, uye vabereki vachada kusanganiswa kwakakwana kweproteine, fiber uye michero.
Iyi recipe ndeyezvirimwa, vegan , yakakura mumapuroteni, yakanatswa shuga-isina uye gluten-isina. Kana uri kutarisa kuti usiye shuga zvachose, shandura maple sirapi yepuniki kana maviri weunofarira nut butter. Yum!
Onawo: Zvimwe zvepamusoro-purotini mabhadharo mazano ezvikudya uye vegans
Zvamunoda
- 1/2 mukombe quinoa
- 1 cup cup
- 2/3 mukombe chokoti soy mukaka
- 1 tbsp cocoa powder
- 1 tbsp maple syrup (kana imwe sweetener: edza
- agave nectar or
- ruvara ruvara rusizi )
- 1 bhanana, sliced kana mashed
- Dash gungwa kana kosher munyu
Nzira Yokuita Izvo
Chokutanga, kupisa quinoa nemvura stovetop kwemaminitsi mashanu. Mushure maminitsi mashanu, wedzera mukaka wekotokisi weyotokisi, uchikurudzira kuunganidza, kuderedza kupisa kusvika pasi, uye kupisa mamwe maawa 5-7, kusvikira mvura yakanyanyiswa uye iyo quinoa inonyorera uye yakanyatsogadzirwa. Iwe unogona kuwedzera kuwedzera zvimwe zvinodhaka sezvinodiwa.
Kamwe iyo quinoa yakanyatsogadzirwa, bvisa pani kubva kune kupisa uye fambisa mucocoa powder, maple syrup uye mabhanana.
Wedzera dash yemunyu kana uchida, kungobatsira kuburitsa zvose zvinonaka.
Enjoy!
Recipe manotsi:
- Iyi mapeji inogonawo kuva yakanaka kune dzimwe marimu akachekwa, majiroji, kana kunyange mamwe karinari boroti kana imwe nhute yakakonzerwa mukati. Nokuda kwekuwedzera, kuwedzera pakushambadza kwekinamoni kana donsi kana maviri evanilla.
- Cherechedza kuti kunyange chikafu ichi chisina shuga yakanatswa, mishonga yakawanda ye soya ine shuga yakawedzerwa mukati. Kana uri kutsvaga kuderedza shuga yako yekuswa, tsvaga mukaka usina kunyorera unotyisa. Iwe unogona kushandisa nguva dzose (kwete chetiroti yakasvibiswa) mukaka weyyyayi mune iri kamukira kana uchida, uye wobva wawedzera teaspoon yakawanda kana yekodha yehuni kuti uite mutsauko. Enjoy!
Nzira yehutano, kuburikidza nekushandira:
Makorori: 278
Total Fat: 4.0g, 6%
Saturated Fat: 0.7g, 4%
Cholesterol: 0mg, 0%
Sodium: 41mg 2%
Zvose Mahydrohydrates 55.0g, 18%
Dietary Fiber: 5.8g, 23%
Zvokudya: 19.5g,
Protein: 8.5g
Vitamini A 3% • Vitamini C 14% Calcium 13% • Iron 21%
CalorieCount inoti iyi kamukira ndeyokuti:
- Pasi mune mafuta akazara
- Hapana cholesterol
- Yakadzika kwazvo mu sodium
- High in manganese
- High in magnesium
- Yakakura kwazvo mu vitamini B6
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 219 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Carbohydrates | 47 g |
| Dietary Fiber | 5 g |
| Protein | 5 g |