I-quinoa yi-okusanhlamvu okukhanya, okungafaki okwakungenjalo okwenziwe nge-nutty ukunambitheka kancane. I-high in amaprotheni, i-quinoa (ebizwa ngokuthi "KEEN-wah") isiphundu yenziwe yinkukhu noma inhlanzi, nanoma ikuphi lapho ungakhonza khona ilayisi noma umzala.
Ngithi "okusetshenziswanga" ngoba i-quinoa iyinzalo, hhayi okusanhlamvu okusanhlamvu njengokolweni noma ilayisi.
Ngenxa yokuthi iyinzalo, iningi elilumayo kunalo irayisi noma umzala womndeni.
I-Quinoa iza ngemibala ehlukahlukene, kodwa okuvame kakhulu kumhlophe, okubomvu nokumnyama. Ngithanda ukusebenzisa umxube wabo bonke abathathu okuthiwa "i-quinoa yama-rainbow." Uhlobo olumhlophe luwu-fluffy, okubomvu kunesiphuzo esihle se-nutty, futhi omnyama ukhulu kakhulu. Ngakho inhlanganisela ye-rainbow ikunika inhlanganisela enhle yama-flavour, ama-texture, nemibala. Le iresiphi idinga i-quinoa ebomvu obomvu nengxenye ye-quinoa ecacile, noma ungasebenzisa indebe ye-quinoa ye-rainbow.
Into yokugcina: i- quinoa kufanele ihlanjululwe kahle ngaphambi kokuyipheka, noma ingaba nokudla okubabayo. Kusobala ukuthi lokhu kungenxa yokuthi kuyinzalo. Ubuhlungu bubangelwa yizinto ezingaphandle kwembewu okucatshangwa ukuthi ihloselwe ukuvimbela izinyoni.
Njengomthetho, abakhiqizi bahlanza i-quinoa kakade, kepha njengoba nje kuwukuthi njalo umqondo omuhle ukuhlunga ubhontshisi wakho omisiwe nama-lentile ukuze uqiniseke ukuthi awekho amahlumela axutshwe kuyo, akukwazi ukulimaza ukususa i-quinoa yakho. Mane ugijime ngamanzi apholile phezu kwe-quinoa engavunyelwe e-strainer ngenkathi ufaka i-quinoa ezungeze iminwe yakho. Amanzi angase abonakale efubeni ekuqaleni, kodwa emva komzuzu uzosebenza ngokucacile, futhi i-quinoa isilungele ukupheka.
Okuzokwenza
- ½ inkomishi ye-plain (emhlophe) i-quinoa
- ½ inkomishi i-quinoa ebomvu
- 1½ izinkomishi inkukhu stock
- 2 Tbsp i-anyanisi ehlanjululwe kahle
- 2 I-tbsp ibhotela
- Usawoti ongcolile, ukunambitha
Indlela Yokwenza
- Hlanza i-quinoa engavumelekile emgqeni wesimanzi ngaphansi kwamanzi abandayo ngomzuzu.
- Esigumbini esinezinyawo esisindayo, uncibilikise ibhotela phezu kokushisa okuphansi bese ufaka u-anyanisi obomvu bese upheka imizuzu embalwa noma kuze kube yilapho u-anyanisi eguqukile.
- Engeza isitokisi, usawoti ukunambitha futhi ulethe ngamathumba. Khulisa kancane kancane i-quinoa nokushisa okuphansi kuze kube semmer kakhulu.
- Sivaze ngokuqinile futhi upheke imizuzu engaba ngu-20 noma kuze kube yilapho yonke into ishicilelwe. Igciwane elincane liyokhipha inzalo ye-quinoa uma iphekwe ngokugcwele.
- Susa ekushiseni bese uvumela ukuma, ukumbozwa, imizuzu emihlanu. Fluff ngemfoloko bese ukhonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 120 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 4 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 15 mg |
| I-sodium | 257 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 1 g |
| Amaphrotheni | 4 g |