Ichi chiri nyore nyore miriwo yezvirimwa zvegorosi rose quinoa yakavhenganiswa negashi neParmesan cheese. Kunyange zvazvo ichi chiri chirevo chakakosha, unogona kuzvisiyanisa nekuwedzera tofu yakabikwa kana chero zvigaro zvaunoita kuti zvivepo. Kuti ive yevganji yeiyo quinoa recipe, takaneta quinoa yangu mune mbiriso yezvokudya panzvimbo yeParmesan cheese uye yakashandiswa maorivhi omuorivhi panzvimbo yebhokisi.
Parmesan garlic quinoa haisi yakakwana kuti uwane kudya kwakakwana pachako asi kutanga kwakanaka. Tinofunga kuti zvingava zvakanaka pamwe chete nevamwe tofu yakabikwa kana rutivi rwemiti yemiriwo, kana zvichida kunyange pamwe chete nemuriwo wezvinomera zvinoshandiswa-fry.
Inoda here kuti ive gluten-isina? Ingova nechokwadi chokuti unoshandisa mishonga yemaguta isina guten, sezvimwe zvose zvinosanganisa, kusanganisira bhotela, anonisi, garlic, quinoa uye Parmesan cheese zvose hadzi-gluten uye dzakachengeteka kune ani zvake achidzivirira gorosi. Verenga iyo mazita uye tsvaga muto wezvinomera wakanyorwa zvakajeka kuti gluten-isina, kana, ita iwe pamba.
Zvamunoda
- 1 tbsp. mafuta (kana vegan margarine kana maorivhi kana iwe uchida kuti ive vegan)
- 1 mutsvuku weiiii, diced duku
- 3 kusvika ku 4 clove garlic, minced
- 2 makapu
- minyoro muto
- 1 cup uncooked quinoa
- 1/4 tsp. munyu, kana kuti kuravira (gungwa remunyu kana kuti kosher munyu nguva dzose yakanakisisa)
- 1/4 mukombe Parmesan cheese (kana mbiriso yekudya kuti ive iyo vegan)
Nzira Yokuita Izvo
- Chokutanga, mukapu yakakura-mizinga, shandisai onion yakakodzwa uye garlic minced muhotela kana mafuta omuorivhi pamusoro pepakati-kupisa kwemaawa anenge 3 kusvika ku5, kusvikira anyanisi achangotanga kuchinja. Deredzai kupisa kusvika pakati-pasi.
- Zvadaro, wedzera muto wemuriwo uye quinoa. Ivhara pani, uye ibvumira kuti iimbe kusvikira mvura yakanyanya kunyanya uye quinoa inogadzirirwa anenge maminitsi gumi namashanu.
- Bvisa pani kubva pakupisa, uye nyatsanisa kusanganisa kana "fluff" iyo quinoa ine foloko kuti igovera zvizere chero upi hwakanyanyisa.
- Ita nguva yako quinoa zvishoma nemunyu kuti unye, uye uwedzere chechi yeParmesan, ichikurudzira kubatanidza uye kubvumira kuti Parmesan cheese inyeke. Kana, nokuda kwevheji yevgan, sanganisa mbiriso yezvokudya panzvimbo yeParmesan cheese.
Dhura pasi pasi kuti uwane nyore nyore quinoa mapeji kuti uedze
Nzwisiso yehutano (kubva kuCalorie Count), kuburikidza nekushandira:
Makorori: 318, Makorikiti anobva kuFat: 95
% Zuva reZvino:
Total Fat: 10.6g, 16%
Satisfied Fat: 4.5g, 23%
Cholesterol: 18mg, 6%
Total Mahydrohydrates: 40.5g, 13%
Dhiyabhorosi Fiber: 4.4g, 18%
Protein: 14.9g
Vitamini A 3%, Vitamin C 4%, Calcium 14%, Iron 17%
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 230 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 725 mg |
| Carbohydrates | 42 g |
| Dietary Fiber | 5 g |
| Protein | 9 g |