Isaladi elula, esheshayo futhi elula ye-quinoa i-quinoa noma i-quinoa pilaf iresiphi nama-black bean, corn and fresh cilantro, futhi enomsoco we-lime fresh kanye ne-cayenne pepper noma i-chili powder - ephefumulelwe ama-flavour aseMexico. Ayikho indlela engalungile yokwenza isaladi ye-quinoa , futhi le recipe iyakuthatha kancane kancane kusuka ku-quinoa nemigodi ejwayelekile.
Le dish dish kanye vegan kungenziwa wakhonza fresh futhi efudumele, noma ukungena ngaphakathi esiqandisini ngaphambi ukukhonza ukuvumela flavour ukuthuthukisa. Yiphonsa kancane ngaphambi kokukhonza futhi unikeze enye i-lime fresh of lime kanye nokuthuthumela kolwandle usawoti ukuze perk up flavour. Le recipe inempilo, i-fibre ephakeme , i -protein ephakeme yemifino kanye ne-vegan iresiphi kanye ne-gluten-free ngokuphelele (bheka inothi lokuthola ngezansi).
Ufuna ukushintsha izinto kancane? Zama le isaladi ye-bean emnyama nge- kaniwa esikhundleni se-quinoa! Futhi, uma uthola ukuthi uthanda le-quinoa yemifino eyenziwe ngokwenzayo kanye ne-black bean pilaf iresiphi, uzofuna ukuzama amanye alawa ayisikhombisa imibono yesaladi yemifino ye-quinoa .
Unezinsalela? Sebenzisa isaladi lakho le-quinoa ukuze uhlanganise isitsha samaswisi semifino, engeza kwenye salsa bese uzenzele ama-burritos emifino, noma, hlola le mibono yokuthi ungasebenzisa kanjani i-quinoa esele.
Okuzokwenza
- 1 tbsp. amafutha omnqumo + 2 tbsp.
- 3 anyanisi oluhlaza, oqoshiwe
- 3 clove garlic, nengulube
- 1 inkomishi iquinoa
- 2 izinkomishi
- umhluzi wemifino noma amanzi
- 1-12 oz. ingaba nobhontshisi abamnyama bemifino, abonisiwe
- 1 inkomishi yezinhlamvu zommbila
- 2 tbsp. cilantro eqoshiwe
- 2 tbsp. ijusi elimhlophe
- 1/2 tsp. i-cayenne pepper noma i-chili powder (ngokuzithandela)
Indlela Yokwenza
- Esikhathini esikhulu se-skillet, sautee u-garlic kwelinye isipuni samafutha omnqumo ngamaminithi angu-2-3, bese ufaka u-anyanisi oqoshiwe nokushisa komunye umzuzu noma amabili.
- Engeza ku-quinoa nomhluzi wemifino noma amanzi. Ukumboza, ulethe ngamathumba, bese unciphisa ukushisa ukuze udilize kancane.
- Vumela i-quinoa ukupheka, ihlanganiswe, imizuzu engu-20-25, kuze iphekwe ngokugcwele futhi ingaphenduka ngemfoloko; iningi lamanzi kufanele lithathwe.
- Qaphela i-quinoa njengoba ipheka futhi ingeza emanzini ommbila, ubhontshisi omnyama ne-powder elilodwa noma i-cayenne pepper (ukunambitha) umzuzu nje noma amabili ngaphambi kokuba i-quinoa isiphekwe ukupheka. Faka kahle ukusabalalisa izinongo ngokulinganayo.
- Susa i-quinoa kusuka ekushiseni bese ugoqa ijusi lika-lime futhi uhlale uphezu wezipuni ezimbili zamafutha omnqumo nonyaka ngenkathi usawoti usawoti noma usawoti ushukela noshukela omnyama, uhlanganisa kahle. Nambitha, bese ulungisa izikhathi zokunambitha ukunambitha.
- Engeza ku-cilantro eqoshiwe ngaphambi nje kokukhonza. Jabulela!
Inothi yempendulo:
Lona futhi iresiphi yemifino ephezulu-amaprotheni ne-gluten-free uma izinongo zakho nomhluzi wemifino zingenalo i-gluten (noma, sebenzisa amanzi ukupheka i-quinoa esikhundleni semhluzi yemifino). Funda amalebula, noma, qiniseka ukuthi usebenzisa umhluzi wakho wemifino owenzayo uma ufuna ukuqinisekisa ukuthi awunayo i-gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 703 |
| Inani lamafutha | 11 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 6 g |
| I-cholesterol | 0 mg |
| I-sodium | 36 mg |
| Ama-carbohydrate | 127 g |
| I-Fiber Dietary | 26 g |
| Amaphrotheni | 32 g |