Iyi quinoa saladi inogadzirwa nemakucheka, bell tsiritsi, broccoli, uye tomato inowana ruvara rwechiedza-garlic vinaigrette. Zvimwe zvemashoko akanaka? Inonaka, zvinodhaka, vegan, gluten-isina, pasi-calori, uye inotora anenge maminitsi makumi matatu kugadzirira.
Pane zvakawanda zvokuda pamusoro pe quinoa-iyo inonyanya kukosha yeproteiniti inenge 11 gramu pamukombe wakabikwa, yakakwirira mune iron, magnesium, uye fiber uye inogona kugadzirwa nokukurumidza kupfuura mamwe akawanda mbeu inowedzera kusvika kukunda-kukunda mararamiro.
Iyi kemiti inowedzera kuzviedza saka edza kuwedzera kana kusunungura mhando dzakasiyana dzakadai sezucchini, chibage, kare, kana sipinashi miriwo; hapana chaicho chaicho chakaipa chekuita saridho yakagadzirwa cheinoa .
Zvamunoda
- For the Quinoa
- 4 makapu yemiriwo muto (kana mvura)
- 1 1/2 makapu yose-zviyo quinoa (yakasvibirira)
- Optional: munyu (kuravira kana uchishandisa mvura pane muto)
- For the Vinaigrette
- 1/3 mukombe mutsva wemutimu
- 1/4 mukombe wemafuta amafuta
- 2 clove garlic (minced)
- Zvaunosarudza: Munyu uye pepper (kuravira)
- Pamiti
- 1 cucumber (yakanatswa)
- 1 bhero tsvuku (tsvuku kana tsvuku, diced)
- 1/2 duku tsvuku eiii (diced)
- 1/2 mukombe broccoli florets (zvishoma nezvishoma steamed)
- 2 tomato (akachekwa)
Nzira Yokuita Izvo
Ita Quinoa
- Muchikwata chinoputika, tumirai mishonga yemucheka (kana mvura, kana muchida) kuyamwisa. Munyu mvura inonaka kana ukashandisa mvura. Wedzerai riniki yakashambwa kana kuti isina kuvharwa (ona pasi apa mushure mekuraira), simbisa, uye udzose kumota. Deredza kupisa kusvika pasi uye kumira, yakavharwa, kwemaminetsi gumi nemashanu kusvika makumi maviri kana kusvika iyo quinoa inobata zvose mvura.
- Bvisa kubva kupisa uye uise pamigumo kwemaminitsi gumi, uchiri kuvharwa, kubvumira quinoa kunyatsoshandisa mvura chero ipi zvayo uye inoputika.
Ita Vinaigrette
- Kunyange zvazvo quinoa iri kubika, mune bhodhoro duku, whisk pamwe chete jisi remuori mutsva, maorivhi, minced garlic cloves, uye munyu uye pepper.
- Ita pamusana wekupisa kwekamuri.
Ita Saradi
- Bvisa chifukidziro kubva ku quinoa uye uchisvibise neforogo. Rega kuti itonhorere zvishoma uye inokanda pamwe nekarukisi yakakanyiwa, ichitemwa bell pepper, yakatsvaidza muto weeiii, steamed broccoli, tomate yakagurwa, uye lemon-garlic vinaigrette, ichikurudzira kubatanidza zvakanaka.
- Wedzera zvimwe munyu uye pepper kuti uite, uye chill usati washumira kana iwe uine nguva, kunyange izvi zvinongova zvakashata pachitonho chemukati.
Shoko Nezvekuchenesa Quinoa
Iyo nharo inopesana pamusoro-iwe unofanirwa here kunatsa quinoa usati wabika kana kwete? Munyaya yeripisi, yakashambidzwa kuti ibvise zvimwe zvekusimudzira uye kugadzikana. Ne quinoa, kushambidza kunobatsira kubvisa kubhakwa kwayo, kunonzi saponin , iyo inonzi vamwe vanogona kuita kuti inakidze kurwadza kana zvimwe zvisina kufadza.
Mushure mokubika, quinoa isina kuvharwa ine unhu hwakanaka uye unhu hwekunhu hwakasvibiswa kupfuura rinoed rinoed. Saka, pakupedzisira, sarudzo yekusuka kana kusasuka ndeyako. Hapana chakaipa kana kuti chakarurama, chinouya pane izvo zvinonaka zvinokufadza kwauri. Kunze kwezvo, zhinji dzequinoa dzinotengeswa muUnited States dzave dzakasungwa (asi chengeta bhokisi).
Leftover Quinoa?
Iwe unogona kufunga kuita kaviri kuwanda kwequinoa inodanwa mune ino repepe kuitira kuti iwe uwane zvasara kuruoko kuti uite saladi, uwedzere soup, kusanganisa nemaprotiniti yemaprotiniti, textile, kana kuti maketari uye zvimwe zvokudya mumavhiki ose.
Zvimwe Nezvimwe Zviyo Zvese
Kana iwe uchida quinoa, iwe ungada kubuda kunze uye kuedza zvimwe zviyo zvakakwana zvakadai se kaniwa , muto , uye teff .
Izvo zvinonzwisisika uye, kana iwe ukazvitenga muzhinji , zvinotengeswa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 218 |
| Total Fat | 10 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 545 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 4 g |
| Protein | 7 g |