Lokhu kubonga , zama i-recipe eyinhloko yemifino yokugqoka imifino yonke imindeni iyojabula. Ngayo yonke imifino yokugqoka yemifino kanye nama-flavour, lokhu kuqubuka kwe-quinoa kuyabhakala ezulwini ngenkathi kugosa kuhhavini, futhi kunebhonasi engeziwe yokwengeza amaprotheni amaningi okusanhlamvu enempilo kumenyu yakho yokubonga yemifino noma ye-Vegan . Uma ulandela ukudla kwe-vegan, qiniseka ukusebenzisa i-margarine ye-vegan esikhundleni sebhotela ukuze wenze le vegan recipe.
Akusilo ukubonga okwamanje? Ngubani othi kufanele ulinde unyaka wonke ngenxa yokudla okuthandayo, noma kunjalo? Gcina lokhu iresiphi ephathekayo ngesidlo esilula esilula nganoma yisiphi isidlo uma usuphelile i-quinoa esandleni.
Okuzokwenza
- 1 inkomishi
- i-quinoa
- 4 1/2 izinkomishi
- umhluzi wemifino
- Amaqabunga amabili
- 1 anyanisi ophuzi, oqoshiwe
- 1 imbambo yesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 2 clove garlic, nengulube
- 1/2 indebe
- seitan , oqoshiwe amancane (ozikhethela)
- 1/2 indebe ehlutshiwe amakhowe
- 2 wezipuni ibhotela noma
- i-margarine ye-vegan
- 1 thyme isipuni
- 1/2 isipuni sasipuni
- 1/2 isipuni usawoti
- 1/4 isipuni pepper omnyama
- 6 tincetu ezomile noma ezincane ezigcobekile, cubed
- 1/2 indebe eqoshiwe ama-walnuts noma ama-pecans
Indlela Yokwenza
- Epanini elingaphakathi, hlela i-quinoa emigodini engu-2 1/4 yemifino yemifino kanye namaqabunga ayo kuze kube yilapho usuqedile, cishe imizuzu engu-15. Susa amaqabunga e-bay.
- I-oven yangaphambi kokushisa ibe ngama-375 degrees.
- Esikhathini esikhulu se-skillet, hamba u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, u-seitan no-garlic ebhotela noma i-vegan margarine kuze kufike kancane. Engeza amakhowe nokushisa emaminithi ambalwa, kuze u-anyanisi ahlanzeke futhi amakhowe athambile.
- Engeza i-thyme, i-sage, usawoti kanye ne-pepper, egijima masinyane nje ukugqoka kancane futhi ubhontshisi izinongo.
- Nciphisa ukushisa phansi futhi wengeze isinkwa sezinkwa kanye namantongomane, uvuselele ukuhlanganisa kahle.
- Engeza umhluzi owengeziwe wemifino kuze kube yilapho isinkwa siphucuziwe kahle.
- Engeza i-quinoa bese uphonsa ngobumnene ukuhlanganisa kahle.
- Dlulisela ku-casserole noma isidlo sokubhaka, bese ubhaka ku-375 F imizuzu engu-30 kuya ku-35.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 221 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 662 mg |
| Ama-carbohydrate | 27 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 8 g |