Iyi gluten-isina uye vegan quinoa tabbouleh salad (zvakare inotsanangurwa taboule kana tabouli) saladhi inogadzirwa nehutano, zviyo zvakakwana uye yakakwirira-protein quinoa panzvimbo yegorosi yegorosi iyo inowanzoshandiswa mumatepeji tauli. Ichokwadi kuti mune-in-one: iwe unowana saladi yequinoa pamwe chete neChechi yeMiddle East tabbouleh, uye zvese zvinoshandiswa ndezvokudya zvezvirimwa uye vegan pamwe ne gluten-isina, saka yakakwana chete pamusoro pekudya chero kupi zvayo kana kushushikana kwezvokudya. Quinoa saladi yemhando ipi zvayo nguva dzose inosarudzo huru kana iwe zvichiitika kuti uve nechimwe chekusara cheinoa pamwe chete.
Kana iwe uchida quinoa, iwe unogona kubuda kunze uye kuedza zvimwe zviyo zvose, zvakare, zvakadai sa kaniwa , muto, uye teff . Zvose zviyo zvakadai sezvizvi zvinonzwisisika, uye, kana iwe ukazvitenga muzhinji , izvo zvinotengeswa.
Zvamunoda
- 1 cup quinoa
- 2 makapu mvura kana yemiti muto
- 1 huru kana maviri masvikiro tomato, akachekwa
- 1 cucumber, yakasarudzwa (kusarudza)
- 4 makwai (matawi eicheni), akachekwa
- 2 clove garlic, minced
- 2 kusvika ku 3 tbsp yakatswa mint
- 1/2 kapu yakasikwa parsley itsva
- 1/4 mukombe wemafuta amafuta
- 1/4 mukombe jemusi juice (fresh is best!)
- 1/2 tsp munyu, kana kuti kuravira (gungwa remunyu kana kuti kosher munyu inonyanya kuwanikwa mumutsara uyu)
Nzira Yokuita Izvo
- Muhari yepakati, fukidza quinoa mumvura kana yemiriwo muto uye uuye kumota. Deredza kupisa kunonoka kumira, kuvhara, uye kubvumira quinoa kubika kwemaminitsi gumi nemashanu, kana kuti kusvikira quinoa inogadzirwa uye yakawanda yemvura yakabatwa. Fukidza kazhinji kano neforogo kuti uite bhuti rekupedzisira remhepo kutiza. Kuisa parutivi.
- Panguva iyo, iyo iyo quinoa inenge ichibika kana kuti inotonhorera, mune ndiro huru, iyananidza matamate akachekwa, makango akachekwa, marashi, garlic, mushonga mutsva, uye parsley itsva.
- Kamwe iyo quinoa yakawanda yakanyoroveswa (inogona kunge ichidziya, asi haifaniri kupisa) kuwedzera quinoa yakabikwa, mafuta omuorivhi, juisi, uye munyu, uchikandira zvinyoro kuti uyananise zvakanaka. Nyaya nemugungwa munyu kana kuti kosher munyu, kuti unye.
- Bvisai quinoa tabbouleh saladi kweawa imwe chete musati mava kushumira, kunyanya usiku humwe, kubvumira mavhenekeri kuti asanganise uye awedze. Chengetedza zvisizvo zvose pamwe chete musati watanga kushumira.
- Ipa iyi recipe ya saladi muchengeti wepamusoro weiyo itsva uye guruva regungwa remunyu zvakare musati watoshumira kune rimwe rinoputika.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 298 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 673 mg |
| Carbohydrates | 38 g |
| Dietary Fiber | 4 g |
| Protein | 7 g |