I-quinoa, i-Tuna ne-Chickpea isaladi

Le recipe esihlwabusayo i- quinoa , i-tuna, ne-chickpea isaladi iresiphi iyintandokazi eqinile endlini yami.

I-quinoa ye-Fluffy iphoswe nge-tuna ekheniwe, i- chickpeas , i- sipinashi yomntwana, i-cilantro, i-mint, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi entwasahlobo kanye no-utamatisi wengane. Ukugqoka kuyinto inhlanganisela yamafutha omnqumo angenasiphelo, ijusi kalamula, negalikhi. Ama-flavour ayamangalisa futhi nawo wonke amaprotheni, isaladi lenza kalula ukudla ngokwalo.

Okuzokwenza

• Ukugqoka:
• I-garlic ephakathi kwe-clove (evuliwe)
• 2 wezipuni amafutha omnqumo (
• okungeyona intsha )
• 2 wezipuni juice juice (asanda kufakwa)
• Gcoba usawoti olwandle
• Ngokuba isaladi:
• 1/2 indebe ye-quinoa
• 2 izinkomishi amanzi (ihlukaniswe)
• 1/2 ithisipuni usawoti usawoti
• Ama-ounces angu-7/200 ml i-tuna egcwele amanzi (1 ingakwazi, idliwe)
• 2 izinkomishi umntwana isipinashi (ngokugcwele packed)
• Ama-ounces angu-14/400 ml (1 angakwazi, ahlanjwe futhi asheswe)
• 1/3 indebe yesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
• 1/3 indebe cilantro (amaqabunga e-coriander, aqoshiwe)
• 1/3 indebe yesikhumba (oqoshiwe)
• 2 anyanisi entwasahlobo (okuqoshiwe)
• 8 utamatisi othandekayo (noma utamatisi womntwana, ohlukanisiwe)

Indlela Yokwenza

1. Ukwenza ukugqoka: Esigodini esincane, hlangana ndawonye i-garlic clove, i-2 tablespoons yamafutha omnqumo, 2 wezipuni we-lemon kanye ne-pinch yolwandle usawoti. Beka eceleni.
2. Ukwenza isaladi: Beka i-quinoa esitsheni esincane, esine-heatproof. Vala nge 1 indebe yamanzi abilayo bese ugoba imizuzu engu-5. Sebenzisa i-sieve ukuyikhipha bese unikeza i-quinoa ukugeza okuhle ngaphansi kwamanzi abandayo, asebenzayo. Vula iminwe yakho ngenkathi ugeza.

1. Beka i-quinoa epanini elincane bese ufaka 1 indebe yamanzi kanye ne-1/2 isipuni sosawoti olwandle. Letha emathunjini, bese ukushisa okuphansi kuze kube sezingeni eliphansi bese umboza. Yima kancane imizuzu engu-15 noma kuze kube yilapho amanzi eshicilelwe. Susa i-quinoa kusuka ekushiseni futhi uvumele ukuhlala imizuzu engu-5 ngesembozo.
2. Okwamanje, esitsheni esikhulu sokuxuba, hlanganisa i-tuna, isipinashi, izinkukhu, isilimo esidliwayo esinamagatsha anamanzi, i-cilantro, i-mint, i-anyanisi entwasahlobo kanye no-utamatisi wengane.
3. Fluff the quinoa ngobumnene ngemfoloko bese ufaka izithako zesaladi. Yengeza ukugqoka bese uvuselela kahle ukugqoka izithako.
4. Hlukanisa isaladi phakathi kwezitsha ezimbili ezinkulu bese ukhonza.

Ama-recipes amaningi ase-Australia / eNew Zealand

• I-Nicoise Salad

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	1082
Inani lamafutha	30 g
I-Fat egcwele	4 g
I-Fat Unsaturated	14 g
I-cholesterol	45 mg
I-sodium	817 mg
Ama-carbohydrate	145 g
I-Fiber Dietary	32 g
Amaphrotheni	69 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)