Weeknight Quinoa Chili - Guiso de Quinoa y Frijoles

Ichi chinhu chiri nyore uye chinokurumidza chiya chakakwana kwekudya kwemasvondo evhiki-kana kuti kuita bhitanidzwa guru pamapera evhiki uye unofarira vhiki rose. Quinoa inowedzera mapuroteni uye mavara akanaka kune ichi chirimwa chezvirimwa, asi unogona kushandura nyore nyore nyama ye quinoa kuti iite imwe tsika yechidiki.

Iyo quinoa inobika mu tomato sauce, ichiipa iyo inonaka inonaka. Mhondi yakakaniwa inoshandiswa kuchengetedza nguva, uye chero mimwe miriwo yaunenge uine nayo inogona kushanda.

Zvamunoda

• 2 tablespoons mafuta omuorivhi
• 1 guru eiii (yakagurwa)
• 1 tomato (diced)
• 3 clove garlic (minced)
• 1/4 mukombe cilantro yakasikwa
• 3-4 mavarai ezvinyoro (akachekwa)
• 2 mashupuni makumin
• 1 teaspoon inopisa paprika
• 2 teaspoon chili yeupfu (kana kutora)
• 1 puni yakasviba shuga
• 1 teaspoon munyu
• 3/4 mukombe quinoa
• 1 cup mukate muto
• 1 kapu yemvura (kana yemuriwo muto)
• 2 cans mazino
• 1 kapu girasi yemafuta (zvichida)

Nzira Yokuita Izvo

1. Isa maorivhi muhomwe huru. Wedzerai onion uye gadzirai mukati mehuni kupisa kusvikira anion yakanyorova uye inonhuhwirira, inenge maminitsi mashanu kusvika ku8.
2. Wedzerai tomato, mavarai ezvinyoro, goriki yakabikwa, cilantro, kumini, kusvuta purika, chipuka chechipiri, shuga yakasvibirira uye munyu, uye kugadzira, kusveta, kusvikira mimwe miriwo inonyorera.
3. Wedzerai quinoa uye gadzirirai 1 miniti. Wedzera tomato muto uye mvura uye fambisa zvakanaka. Dhavhara uye simmer chirimwa pamusoro pekupisa kwepasi kusvikira quinoa yakabikwa, inenge maminitsi makumi maviri. (The quinoa grains ichaonekwa ichibhururuka uye ine tambo duku / muswe unooneka).

1. Wedzera mbesa uye chibage (kusarudza) uye kubika kwemaminitsi mashanu kusvika gumi, kana kusvika maharia uye chibage ichipisa. Nyaya nomunyu uye pepper kuvira.
2. Shumira nemucheka, grated cheddar cheese, mukrimu wakasvibirira, yakasviwa eiii yakasvibirira, tortilla chips, nezvimwewo.

Nutritional Guidelines (pakushanda)
Calories	267
Total Fat	6 g
Saturated Fat	1 g
Unsaturated Fat	4 g
Cholesterol	0 mg
Sodium	168 mg
Carbohydrates	44 g
Dietary Fiber	10 g
Protein	12 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)