Sebenzisa i-quinoa ebomvu, ebomvu noma emhlophe (noma inhlanganisela ye-3) kule recipe engenama-gluten ye-quinoa eyisisekelo se-steamed. I-Quinoa ngumzala ukuze afeanth, futhi ungenye yezinto zakudala zokudla ze-Incas. Yiprotheni ne-vithamini yokudla okucebile, kanti ngenkathi ekhuluma ngokuqondile kuyi-imbewu, i-quinoa idliwa njengokusanhlamvu futhi kuyindlela enhle kakhulu kubantu ababukela ukudla kwabo okusanhlamvu. Iqukethe iphrofayli ehlukile ye-amino acid futhi kanye ne-amaranth inezinhlobo eziphezulu kakhulu zamaprotheni kuwo wonke amahlamvu. I-Quinoa iqinisa umzimba wonke, futhi izinso ikakhulukazi. Akuyona kuphela i-quinoa ephezulu amaprotheni, icebile nge-calcium, iron, ne-vithamini B. Yenza ama-saladi aphezulu futhi angaphoselwa ngamafutha omnqumo, ama-herbs aqoshiwe, ama-butternut agwetshiwe noma amanye ama-squash ebusika noma ama-veggies abikiwe. Ungakwazi ukwengeza amanzi amaningi bese uyiguqula ube iPoinoa Porridge, noma uyigqugquzele ibe yiphunga elimnandi eliphukiwe ne-Quinoa Pudding Nge-apula namakhiwane . Ingasetshenziselwa isobho, izimpahla ezibhaka kanye nezinqwaba zezaladi zombili zifudumele futhi zibandayo. Njalo hlambulula i-quinoa yakho ukuze ususe i-saponin enomuncu ebabalayo ezalwa esihlahleni. Iningi lama-quinoa athengiswa ngezebhizinisi liye lahliswa kakade kepha mina njalo nginikeza umgodi. I-Leftover quinoa izogcina, ifriji izinsuku ezingu-2-3.
Okuzokwenza
- 2 izinkomishi amanzi
- 1 inkomishi iquinoa
- 1 uphasa usawoti (ulwandle)
Indlela Yokwenza
Hlanganisa i-quinoa bese ugeza kahle. Beka amanzi, i-quinoa kanye nosawoti olwandle olwandle elincane elinomthwalo ophansi. Beka phezu kokushisa okuphezulu okuphakathi kuze kufike emathumba. Ncipha ukushisa phansi, ugubungele kanye, bese umboza imbiza. Pheka i-quinoa imizuzu engu-18-20, kuze kufike amanzi. I-quinoa izoba kancane futhi ihlume "umsila" omncane njengoba ipheka. Masihlale emaminithini amahlanu emlilweni.
Fluff i-quinoa ngeforque. I-Copyright 2014 ngu-Jen Hoy
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 74 |
| Inani lamafutha | 1 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 107 mg |
| Ama-carbohydrate | 13 g |
| I-Fiber Dietary | 2 g |
| Amaphrotheni | 3 g |