Iyi inotapira yaini inotini yakasipi yakakosha yakawanda muprotheni, yakaderera mumafuta, uye yakakwirira mune zvinonaka uye inotapira! Mbeu dzose dzinokonzerwa nehope quinoa dzinokurumidza kudarika mbeu dzakawanda uye inonyanya kukosha kweproteiniti yezvirimwa zvine 11 gramu eprotini per cup ye quinoa yakagadzirwa.
Ndinoda nzira iyo quinoa yakasiyana nematanda kune mbatatisi mundiro iyi, ichigadzira chimiro chitsva. Izvi zvinondiita kuti ndinzwe kuedza kamukira iyi ne kaniwa (quinoa's baby cousin), kana kunyange teff, iyo yandinowana kuva yakanyanya "yakashata", kusvika kumarudzi akasiyana ezviyo zvakakwana .
Iri kadhia yemashizha yemashizha inogadzira chikafu chikuru chekudya kwemasikati yemabiko kana saladhi. Uya nemuzvirimwa uye vegan quinoa saladi kune pikiniki, potluck kana kuti kunze kwebhariji uye kunakidza shamwari dzako!
Iyi recipe is vegetarian uye vegan . Kana iwe uchida kuti ive isina gluten-yega, iva nechokwadi chokuti unoshandisa maruta yemafuta asingabhadhari, kana, ingobika iyo quinoa mumvura yakajeka. Zvimwe zvose zvinosanganisa, kusanganisira quinoa, mbatata, bell pepper, juisi yemuoni uye munyu uye pepper isarut-isina, uye haambotambudzi kuwedzera kaviri-chengetedza zvishandiso zvakanyorwa pamiti yako, zvakadai sepayenne pepper, kuti uite Zvechokwadi hapana zvimwe zvinowedzera.
Onawo:
- Zvimwe zvinyorwa zvequinoa
- Mamwe mapoka ezvipfumene
Zvamunoda
- 1 cup
- quinoa , isina kunwa
- 2 makapu
- mitsva yemvura kana mvura (itai kuti mushonga wako wemuyu hauna guden kana usina kudiwa)
- 1 mbatata, yakabikwa uye yakatswa
- 1 tsvuku tsvuku tsvuku, yakatorwa
- 2 tbsp maorivhi
- 1/4 tsp pepa cayenne
- 2 tbsp juice juice
- munyu uye pepper kuti tate
Nzira Yokuita Izvo
Simmer the quinoa mumucheka wemvura kana mvura (kushandisa mushonga muto uchapa hurukuro iyi zvimwe zvakadzama zvinonaka) zvinenge gumi kusvika pamaminitsi gumi nemashanu, kana kuti kusvikira mvura yasvika uye quinoa iri nyore uye inoputika apo inokurudzirwa. Bvisa kubva kupisa uye bvumira kuti utonhorere.
Ita pamwe chete quinoa, mbatata uye bell pepper mune ndiro huru.
Mune imwe yakabikwa ndiro duku, whisk pamwe chete juisi yemononi, mafuta omuorivhi uye pepper cayenne.
Nyoronyoro tora iyi kupfeka ne quinoa.
Nyaya nemafuta akawanda emunyu uye pepper, kuvira. Gungwa munyu kana kuti kosher munyu uye pepper tsvina itsva ichapa mukana wakanakisisa muzvokudya zvakadai seizvi.
Enjoy!
Kufanana nekubika ne quinoa? Heano zvimwe zvinodhaka zvemiti uye vegan quinoa kuedza:
- Quinoa Salad nemiriwo
- Curried Quinoa Pilaf Saladi
- Quinoa Salad nePecans uye Fresh Herbs
- Mimwe miriwo yezvinomera mapaini
- Kutenga kwe quinoa
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 169 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 453 mg |
| Carbohydrates | 21 g |
| Dietary Fiber | 3 g |
| Protein | 5 g |