Lona iresiphi elula yemifino ye- quinoa egcwele okusanhlamvu ekhishwa i-garlic ne-Parmesan ushizi. Nakuba lena iresiphi eyisisekelo, ungayishintsha ngokufaka i-tofu ethosiwe noma noma yiziphi izinkomba ozenzeke zona. Ukuze uthole inguqulo ye-vegan yale recipe ye-quinoa, sashaye i-quinoa yami emvubelo wesondlo kunomsoco we-Parmesan kanye namafutha omnqumo asetshenziswa esikhundleni sebhotela.
I-quotesa ka-garmes ka-Parmesan ayikwanele ngokwanele ukwenza isidlo esiphelele kodwa kuyisiqalo esihle. Sicabanga ukuthi kuyoba kuhle eceleni kwe-tofu ebhakabhakeni noma i-side side yemifino, noma mhlawumbe ngisho nendawo elula yokudla yemifino-gazinga.
Udinga ukuba ube yi-gluten? Qinisekisa ukuthi usebenzise umhluzi wemifino ongekho gluten, njengoba zonke ezinye izithako, kufaka phakathi ibhotela, anyanisi, i-garlic, i-quinoa ne-Parmesan ushizi konke akuphephile futhi kuphephile kunoma ubani ogwema ukolweni. Funda ilebula bese ubheka umhluzi wemifino obhalwe ngokucacile nge-gluten-free, noma, yenza owakho ekhaya.
Okuzokwenza
- 1 tbsp. ibhotela (noma i-vegan margarine noma amafutha omnqumo uma ufuna ukuba ibe vegan)
- 1 i-anyanisi encane ephuzi, encane encane
- I-3 kuya kwe-4 i-clove i-garlic, i-minced
- 2 izinkomishi
- umhluzi wemifino
- 1 inkomishi i-quinoa engavuthiwe
- 1/4 tsp. usawoti, noma ukunambitha (usawoti usawoti noma usawoti wase-kosher uhlale uhamba phambili)
- 1/4 indebe yeParmesan (noma imvubelo yesondlo yokwenza i-vegan)
Indlela Yokwenza
- Okokuqala, epanini eliphakathi nendawo, faka u-anyanisi oqoshiwe kanye ne-garlic eyimifino ebhotela noma emafutheni omnqumo phezu kokushisa okuphakathi okuphakathi kwemizuzu emi-3 kuya kwemihlanu, kuze kube yilapho u-anyanisi usanda kuqala ukuphenduka. Ncishisa ukushisa kuya ephakathi.
- Okulandelayo, engeza umhluzi wemifino kanye ne-quinoa. Vala i-pan, futhi uvumele ukuba imise kuze kube yilapho uketshezi luvutha kakhulu futhi i-quinoa iphekwe cishe imizuzu eyishumi nanhlanu.
- Susa i-pan kusuka ekushiseni, bese uxuba ngobumnene noma "fiphaza" i-quinoa ngemfoloko ukusabalalisa ngokuphelele umswakama owedlule.
- Hlanganisa i-quinoa yakho kancane kancane ngosawoti ukuze unambitha, bese ufaka ushizi weParmesan, uvuselele ukuhlanganisa futhi uvumele ushizi weParmesan ukuba uncibilike. Noma, ukuze uthole inguqulo ye-vegan, hlanganisa imvubelo yesondlo kunomdlavuza esikhundleni se-Parmesan ushizi.
Skrolela phansi ukuze uthole ezinye zokupheka ze-quinoa kalula ukuze uzame
Ukwaziswa okunomsoco (kusukela ku-Calorie Count), ngokukhonza ngalunye:
Ama-calories: 318, ama-calories avela ku-Fat: 95
Inani Lansuku zonke:
Ingqikithi yamafutha: 10.6g, 16%
I-Fat egcwele: 4.5g, 23%
I-cholesterol: 18mg, 6%
Ingqikithi yama-carbohydrate: 40.5g, 13%
I-Fiber Dietary: 4.4g, 18%
Amaprotheni: 14.9g
I-Vitamin A 3%, i-Vitamin C 4%, i- Calcium 14%, i-Iron 17%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 230 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 725 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 9 g |