Indlela Yokupheka I-Quinoa Ngokuphelele Njalo Isikhathi

01 ka-06

I-quinoa: Imbewu Ephilile, Ehlukahlukene

Uma itholakala kuphela ezitolo zokudla ezempilo, i-quinoa iye yaba enye yezinhlamvu ezidumile kakhulu emashalofini esitolo-futhi ngesizathu esihle. Kuyi-okusanhlamvu okugcwele ngamagremu angu-8 amaprotheni-eqinisweni, iyiprotheni ephelele, equkethe zonke izinto eziyisishiyagalolunye zama-amino acid ezidingekayo, into engatholakali ekutheni isitshalo esisekelwe. Futhi uma lokho kwakunganele, i-quinoa iphezulu e-fiber futhi icebile ngamavithamini namaminerali. Konke lokhu akugcini nje kwenza lokhu okusanhlamvu okuhlukahlukene kufane nokudla okuphezulu kodwa futhi kwenza kube isithako esihle kulabo abadla imifino kanye ne-vegan. Futhi ibhonasi eyengeziwe? Lokhu okusanhlamvu okunempilo kungukuthi-gluten.

I-Quinoa itholakala ngemibala eminingana kubandakanya omhlophe, obomvu, omnyama, obomvu, nophuzi. I-white is the fluffestest while imibala emnyama yenza okungaphezulu kokugqoka izitsha zakho. Uma kuziwa ekuphekeni i-quinoa, uma ukwazi ukupheka irayisi wena nonke usethelwe-indlela ngokuyisisekelo i-efanayo-noma i-quinoa abapheki abangaphansi kwesigamu isikhathi sezinhlobo ezithile zelayisi! Nakuba kunezinye izindlela zokupheka i-quinoa, kuhlanganise nompheki we-rice, le ndlela yokupheka i-stovetop izokhiqiza i-quinoa ephelele.

02 ka 06

Thola ukuthi yikuphi u-Quinoa ozodinga

Ngaphambi kokuba uqale ukupheka, udinga ukuthola ukuthi mangakanani i- quinoa ephekiwe ofuna ukuyiqeda ; ukukhonza kuyinto 1/2 indebe. I-Quinoa yandisa usayizi kathathu uma iphekwe, ngakho-ke, uma ufuna ukuphela ngezingu-3 ze-quinoa ephekwe, faka i-1 inkomishi ye-quinoa eyomile. Uma ufuna izinkomishi ezimbili ze-quinoa ephekwe, thola i-2/3 indebe ye-quinoa eyomile, njll.

Ukupheka i-quinoa, uzosebenzisa isilinganiso se-2: 1 se-liquino kuya kwe-quinoa, noma amakhophi amabili wamanzi kuwo wonke indebe ye-quinoa eyomile. Ungasebenzisa omunye amanzi ngaphandle kwamanzi, njengenkukhu, imifino, noma umhluzi we-mushroom, okuzofaka ukunambitheka okuhle kwisitsha esiphelile.

03 ka 06

Hlanganisa i-Quinoa

I-quinoa ine-outer outer coating ebizwa ngokuthi i-saponin engayinika ukunambitheka okubabayo emanzini okuphekwe. Ukuze ususe lokhu, udinga ukuhlanza i-quinoa ukuze ususe noma yikuphi ukuhlala okuvela enzalweni. Lo msebenzi usuvele usuwenziwe ku-quinoa ethile ebhokisini, kodwa ungase ufune ukuphinda inqubo uma ungaqiniseki.

Ukuze uhlanza okusanhlamvu, uthele i-quinoa engavumelekile ube yi-strainer emihle bese ugeza ngamanzi aphephile emizuzu emibili kuya kwezingu-3, ​​ugulise imbewu ngezandla zakho ukususa noma yikuphi okusele.

Uma ungenayo i-strainer strain, ungafaka i-quinoa esitsheni esikhulu samanzi imizuzu eminingana, bese ushintsha amanzi bese uphinda ukuqinisekisa ukuthi i-quinoa ihlanjululwe kahle. Qinisekisa ukugubha ngezandla zakho phakathi nale nqubo ukususa noma yikuphi ukuhlala.

04 ka 06

Gcoba i-Quinoa

Lesi isinyathelo sokuzikhethela, kodwa ukugcoba okusanhlamvu kuzokhipha umthamo wabo kanye nobumnandi futhi kwenze umkhiqizo ophelile owedlule (kufana nokwenza irayisi pilaf). Epanini uhlela ukupheka i-quinoa, engeza i-drizzle yomnqumo noma i-canola ngamafutha nokufudumala ngokushisa okuphakathi. Yengeza i-quinoa egxiliwe futhi, evuselela njalo, ukugcoba okusanhlamvu kuze kube yilapho bevula igolide, imizuzu engu-6 kuya kwangu-8. Vele uyibuke ngokucophelela futhi uqhubeke ugqugquzela njengoba i-quinoa ingashisa kalula.

05 ka 06

Pheka i-Quinoa

Ekhanda elifanayo, engeza amanzi (noma okunye oketshezi) kanye ne-quinoa, ukukhumbula isilinganiso sakho esingu-2: 1. Vula ukushisa kuze kube phezulu, futhi ulethe i-liquid kanye ne-quinoa emathumba. Uma usufike emathunjini aphelele, vula ukushisa phansi, ubeke isibebhe epanini, bese ubhala i-quinoa imizuzu engu-15, noma kuze kube yilapho wonke amanzi eshunyiwe futhi ama-kernels "avulekile avulekile." Uma kukhona kancane ketshezi ngaphansi kwepani, ungasusa ekushiseni kodwa ushiye emaminithini angu-5 ukuze isisetshenziswa esisele sitholwe.

06 ka-06

Sebenzisa noma Gcina i-Quinoa

Uma i- quinoa isiqedile ukupheka, yiphakamise ngemfoloko. Manje usulungele ukusebenzisa i-quinoa yakho. Ungayithokozela ngamasaladi, njengendlela yokudla kwasekuseni, noma ekuphekeni lapho uvame ukusebenzisa ilayisi njengezipelepele ezigxotshiwe .

Uma ungahle uhlele ukusebenzisa wonke ama-quinoa owapheka, angagcinwa esitsheni esikhumbelwe efrijini izinsuku ezintathu.