Ichi chiGreek chiinoa salad recipe inogadzirwa nemidziyo yeMediterranean yekare inosanganisira feta cheese, Kalamata maorivhi nemafuta matsva. Iwe unogona kuita nyore nyore iyi yemuviranho yemagidhi yemashizha yemashizha evhadhiji nokusiya mafomu echikafu kana kushandisa vegan chees substitute.
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: Zvimwe nyore nyore quinoa mapepa
Zvamunoda
- 3-4 makapu mvura kana
- minyoro muto
- 1 1/2 makapu
- quinoa (uncooked)
- 1/4 mukombe apple cider vhiniga (iwe unogona kushandisa chero mararamiro aunoda)
- 2 clove garlic (minced)
- 2 tablespoons mumon juice (juice kubva kune rimwe lemon)
- 3 tbsp maorivhi
- 1/2 mukombe kalamata olives (yakatswa kana ichidiwa)
- 1/3 mukombe yakachena parsley (yakagurwa)
- 1/3 cup fresh cilantro (chopped)
- 1 tsvuku yeiii (yakatswa)
- 1 kapu tamate cherry (yakatswa muhafu)
- Optional: 1/2 mukombe yakasungwa artichoke moyo
- Dash munyu (kana kuravira)
- Dash pepper (kana kuti kuravira)
- 1/2 kapu feta cheese (crumbled)
Nzira Yokuita Izvo
1. Muhomwe yepakati-guru, kubika quinoa mumucheka muto kwemaminitsi gumi nemaminitsi makumi maviri nemashanu, kusvika petefa, zvichikuvadza dzimwe nguva. Rega kuti itonhorere.
2. Mukabiro kadiki, geda pamwe nevhiniga, jisi remonimu, garlic, uye mafuta omuorivhi.
3. Nyorosa kudonha quinoa pamwe chete nezvisara zvinoshandiswa, kunze kwebika. Dururirai mafuta omuorivhi pamusoro pe quinoa.
4. Wedzera zvimwe munyu uye pepper kuti tora uye unyatsoputira mu feta cheese.
5. Unogonawo kuwedzera chero mimwe miriwo yaunoda, yakadai sedoroki ine mhepo yakawanda, inyorera peas kana diced bell pepper.
Data yezvokudya, pakushanda:
Makorori: 399; Maoriki anobva kuFat: 163
% Zuva reZvino:
Total Fat: 18.1g 28%
Saturated Fat: 4.7g 23%
Cholesterol: 17mg 6%
Sodium: 225mg 9%
Zvose Mahydrohydrates: 46.7g 16%
Dietary Fiber: 5.6g 22%
Zvokudya: 3.0g
Puroteni: 12.6g
Vitamini A 18%, Vitamin C 24%, Calcium 15%, Iron 20%
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 345 |
| Total Fat | 18 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 17 mg |
| Sodium | 1,076 mg |
| Carbohydrates | 36 g |
| Dietary Fiber | 5 g |
| Protein | 13 g |