I-quinoa nobhontshisi abamnyama bahlanganisa ukwenza isaladi yemifino yemifino noma ye-vegan noma iresiphi ye-pilaf efanelekayo njengesidlo sasemini, isaladi noma i-dinner entree. I-Quinoa nobhontshisi inikeza inani elinempilo yamaprotheni, futhi ijusi elimnandi le-lime kanye ne-cilantro engeza ukunambitheka okuphefumulelwe kwaseMexico.
Ama-corn kernels sweet noma mhlawumbe oqoshiwe we-bell pepper uzohamba kahle, uma ungathanda ukungeza ama-veggies amasha kule saladi emhlophe ye-bean, kanye nedashi noma ama-sauce amabili ashisayo, i-pepper noma i-cayenne enotshisiwe ingaba ukwamukeleka okuhle uma njenge-spice encane.
Like ukupheka nge quinoa ? Ngiyazi ukuthi ngiyakwenza! Uma uthanda i-quiona, ungase ufune ukuphuma uphinde uzame amanye okusanhlamvu okuphelele, futhi, njenge- kaniwa , i- millet ne- teff ! Izithelo zonke ezifana nalezi zihambisana nokunye, futhi, uma uzithenga ngobuningi, zithengisa! Futhi-ke, ngithanda ukuthenga nge-bulk ! Uma uthanda i-quinoa kakade, nansi amanye okusanhlamvu okuphelele okunempilo okumele uzame.
Bheka futhi: Amaladidi ama-bean ayishumi alula futhi anempilo
Okuzokwenza
- 1 Tbsp amafutha omnqumo + 2 Tbsp
- 1 anyanisi ophakathi nendawo encane (oqoshiwe)
- 3 i-clove garlic (i-minced)
- 1 inkomishi
- i-quinoa
- 2 izinkomishi umhluzi yemifino noma amanzi
- 1-12 oz. ingabe ubhontshisi obumnyama bemifino (ubuthwe)
- 2 utamatisi amakhulu (aqoshiwe)
- 1/4 indebe i-cilantro entsha (eqoshiwe)
- 1/4 inkomishi anyanisi obomvu, (okuhlanjululwe okuncane) - okukhethwa kukho kodwa uyanezela ukuthungwa okuhle nokuqhekeka
- Usawoti kanye nopelepele, ukunambitha
- 2 Tbsp. ijusi elimhlophe
Indlela Yokwenza
Esikhathini esikhulu se-skillet, saute anyanisi no-garlic emafutheni omnqumo ama-3-4 amaminithi. Engeza i-quinoa nomhluzi wemifino noma amanzi. Ukumboza, ulethe ngamathumba, bese unciphisa ukushisa ukuze ubambe. Vumela ukupheka imizuzu engu-20-25, kuze kube yilapho i-quinoa iphekwe futhi ingahle ifakwe ngemfoloko. Engeza utamatisi oqoshiwe nje imizuzu engu-1-2 ngaphambi kokuphela kwe-quinoa.
Khipha ekushiseni bese ugubha ngobhontshisi abamnyama, ijusi likalamula, izinsalela ezimbili ze-oliva omnqumo, kanye nesikhathi esivulekile ngosawoti kanye nopelepele, ukunambitha.
Gcoba u-anyanisi obomvu ne-lliced ngaphambi kokukhonza.
Ukwenza i-quinoa yemifino emine ngebhontshisi omnyama namatamatisi. Lona futhi iresiphi yemifino ephezulu-amaprotheni ne-gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 488 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 535 mg |
| Ama-carbohydrate | 80 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 25 g |