Le recipe yesigodi se- Greek quinoa isaladi yenziwe ngezithako zendabuko zaseMedithera ezihlanganisa ukudla, ama-olivali kaKalamata nama-herbs fresh. Ungayenza kalula le recipe yemifino yesinkwa yemifino ye-quinoa ngokususa i-feta cheese noma usebenzisa isilwane se-vegan ushizi.
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: Ukupheka okulula kakhulu kwe-quinoa
Okuzokwenza
- 3-4 izinkomishi amanzi noma
- umhluzi wemifino
- 1 1/2 izinkomishi
- i-quinoa (engatshisiwe)
- 1/4 indebe i-apple cider uviniga (ungasebenzisa noma yikuphi ukunambitheka oyithandayo)
- 2 i-clove i-garlic (i-minced)
- 2 wezipuni lemon juice (ijusi kusuka lemon eyodwa)
- 3 tbsp amafutha omnqumo
- I-1/2 indebe yamalamata yama-olamata (alayishwe uma kufunwa)
- 1/3 inkomishi iparsley fresh (oqoshiwe)
- 1/3 indebe i-cilantro entsha (eqoshiwe)
- 1 anyanisi obomvu (oqoshiwe)
- 1 inkomishi utamatisi cherry (lisikiwe ngesigamu)
- Okuzikhethela: 1/2 indebe eqoshiwe ye-artichoke
- Dash usawoti (noma ukunambitha)
- Dash pepper (noma ukunambitha)
- 1/2 indebe feta ushizi (i-crumbled)
Indlela Yokwenza
1. Esipokheni esiphakathi nendawo enkulu, pheka i- quinoa emifino yemifino imizuzu engu-15-20, kuze kube yilapho ithenda, ivuselela ngezikhathi ezithile. Vumela ukupholisa.
2. Enkomini encane, hlanganisa uviniga, ijusi lemon, i-garlic, namafutha omnqumo.
3. Gwema ngobumnene i-quinoa kanye nezithako ezisele, ngaphandle kwe-feta. Thela ingxube yamafutha omnqumo phezu kwe-quinoa.
4. Yengeza usawoti kanye nopelepele ukunambitha futhi ubambe ngobumnene.
5. Ungase futhi wengeze noma yimiphi imifino eyengeziwe oyithandayo, njenge-broccoli encane eyisikebhe, i-peach snap noma i-pepper bell.
Idatha yempilo, ngokukhonza:
Amakholori: 399; Ama-calories avela ku-Fat: 163
Inani Lansuku zonke:
Ingqikithi yamafutha: 18.1g 28%
I-Fat egcwele: 4.7g 23%
I-cholesterol: 17mg 6%
I-sodium: 225mg 9%
Ingqikithi yama-carbohydrate: 46.7g 16%
I-Fiber Diet: 5.6g 22%
Ama-Sugars: 3.0g
Amaprotheni: 12.6g
I-Vitamin A 18%, i-Vitamin C 24%, i- Calcium 15%, i-Iron 20%
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 345 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 5 g |
| I-Fat Unsaturated | 10 g |
| I-cholesterol | 17 mg |
| I-sodium | 1,076 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 13 g |