Isaladi se-quinoa nge-Fresh Mint ne-Parsley Recipe

I-quinoa egcwele okusanhlamvu enamanzi ahlanzekile, okuhlanganisa i-mint fresh, i-parsley, ilamula kalamula, kanye no-anyanisi aluhlaza, kwenza le recipe isalaphele futhi ibe namafutha aphansi, kanye nemifino ne-vegan. Ungavumeli ukuthi lokho kusabise wena - kuyathandeka kakhulu futhi kuvele nje kunambitheka eningi!

Ukupheka kuka-quinoa okusanhlamvu okusheshayo kunamanye amaningi okusanhlamvu futhi ungumthombo omuhle kakhulu weprotheyini yemifino ene-11 amagremu amaprotheni ngayinye indebe ye-quinoa ephekiwe. Le quinoa, i-pecan, ne-salad fresh isithombo semifino kanye ne-vegan, futhi kufanele ibe ne-gluten-free, kodwa-ke, amanoni amaningi ka-garlic azoba nezithasiselo ezingase zibe ne-gluten efihliwe, ngakho-ke uma udinga le recipe ibe yi-gluten , ufunde ngokucophelela ilebula likawoti usawoti wakho, noma usebenzise i-gluten-free alternative kuze kube sonyaka isaladi yakho.

Okuzokwenza

• 2 izinkomishi
• i-quinoa , i-pre-cooked
• I-1/2 indebe yama-pecans (amantongomane amapayipi noma ama-alimondi angase abekwe endaweni)
• 3 tbsp i-mint fresh, eqoshiwe
• 1/2 inkomishi iparsley fresh, oqoshiwe
• 3 ama-scallions (anyanisi aluhlaza), aqoshiwe
• 3 tbsp amafutha omnqumo
• 2 tbsp ijusi kalamula
• 1 tsp usawoti u-garlic
• usawoti kanye nopelepele, ukunambitha

Indlela Yokwenza

1. Esitsha esikhulu, hlanganisa i-quinoa, amantongomane, i-parsley, ne-mint.
2. Esikhatsini esithile esihlukene, hlanganisa amafutha omnqumo, ijusi lemonti, nosawoti, bese uthela phezu kwe-quinoa ngaphambi kokupheka. Gwema ngomusa lokhu ukugqoka kanye ne-quinoa ukuze usakaze ngokulinganayo futhi uhlanganise kahle.
3. Isizini ngesamba somusa nosawoti.
4. Beka isaladi yakho ye-quinoa esiqandisini bese uvumela ukuba ushaye okungenani imizuzu engu-15 ngaphambi kokukhonza ukuvumela ama-flavour ahlangane.

1. Gwema ngomusa futhi ngaphambi kokukhonza, futhi unambitha ukubona ukuthi kukhona yini usawoti kanye noshukela owengeziwe okudingekayo; hlela isikhathi sokwenza ukunambitha.

Idatha yempilo (kusukela ku-Calorie Count):
Amakholori: 516, amaKhalori avela ku-Fat: 235
Inani Lansuku zonke:
Ingqikithi Yamafutha: 26.1g, 40%; I-Fat egcwele: 2.9g, 15%
I-cholesterol: 0mg, 0%
I-sodium: 12mg, 0%
Inani lama-carbohydrate: 58.8g, 20%
I-Fiber Dietary: 8.3g, 33%
Ama-Sugars: 1.1g
Amaprotheni: 14.1g
I-Vitamin A 19%, i-Vitamin C 22%, iCalcium 8%, i-Iron 30%

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	280
Inani lamafutha	17 g
I-Fat egcwele	2 g
I-Fat Unsaturated	7 g
I-cholesterol	0 mg
I-sodium	74 mg
Ama-carbohydrate	28 g
I-Fiber Dietary	4 g
Amaphrotheni	6 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)