Le isaladi ye- quinoa eyenziwe ngekhukhamba, i-pepper bell, i-broccoli, no-utamatisi ithola ukukhanya okuvela ku-vinaigrette ye-lemon-garlic. Zonke ezinye izindaba ezinhle? Kuyinto okumnandi, imifino, i-vegan, i-gluten-free, ikhalori ephansi, futhi ithatha imizuzu engaba ngu-30 ukulungiselela.
Kuningi okumele uthande mayelana ne-quinoa-kungumthombo omuhle weprotheyini onama-11 amagremu ngendebe ngayinye ephekwe, iphezulu ensimbi, i-magnesium, ne-fibre futhi ingalungiswa ngokushesha kunezinye izinhlobo zezinhlamvu ezifaka umqhudelwano wokunqoba indlela yokuphila.
Le iresiphi iyazinikela ekuhlolweni ukuze uzame ukwengeza noma ukukhipha imifino efana ne-zucchini, corn, kale, noma isipinashi imifino; akukhona neze indlela engalungile yokwenza isaladi enempilo ye-quinoa .
Okuzokwenza
- I-Quinoa
- 4 izinkomishi umhluzi yemifino (noma amanzi)
- Izinkomishi eziyi-1 1/2-i-quinoa yokusanhlamvu (eluhlaza)
- Okuzikhethela: usawoti (ukunambitha uma usebenzisa amanzi esikhundleni somhluzi)
- I-Vinaigrette
- 1/3 indebe fresh juice
- 1/4 indebe yamafutha omnqumo
- 2 i-clove i-garlic (i-minced)
- Okuzikhethela: Usawoti kanye nopelepele (ukunambitha)
- Imifino
- Ikhukhamba elingu-1 (lisikiwe)
- 1 i-pepper bell (ebomvu noma ephuzi, eqoshiwe)
- 1/2 anyanisi omncane obomvu (oqoshiwe)
- 1/2 inkomishi broccoli florets (kancane kancane steamed)
- 2 utamatisi (oqoshiwe)
Indlela Yokwenza
Yenza i-Quinoa
- Epanini elingaphakathi, ulethe umhluzi wemifino (noma amanzi, uma ukhetha) emathumba. Usawoti amanzi ukuze unambitha uma usebenzisa amanzi. Engeza i-quinoa ehlanjululwe noma ehlanjululwayo (bheka ngezansi emva kokukhombiswa), gxuma, bese ubuyela emathunjini. Ncishisa ukushisa kuya phansi futhi udilize, ukumbozwa, imizuzu engu-15 kuya kwangu-20 noma kuze kube yi-quinoa ithatha yonke into.
- Susa ekushiseni bese ubeke eceleni eceleni kwemizuzu engu-10, usazohlanganiswa, ukuvumela i-quinoa ukuba ingene noma yikuphi uketshezi futhi iguquke.
Yenza i-Vinaigrette
- Ngesikhathi i-quinoa ipheka, esitsheni esincane, hlanganisa ndawonye ijusi elimnandi lemon, amafutha omnqumo, i-garlic clove, nengokasawoti kanye nosawoti.
- Beka eceleni ekamelweni lokushisa.
Yenza isaladi
- Susa ikhava kusuka ku-quinoa bese uyihlanza ngemfoloko. Vumela ukuthi lipholile kancane bese liphonsa ngekhukhamba elisikiwe, i-pepper ekhonjiwe, i-anyanisi ebomvu eqoshiwe, utamatisi oqoshiwe, utamatisi oqoshiwe, ne-vinaigrette ye-lemon-garlic, evuselela ukuhlanganisa kahle.
- Engeza usawoti kanye nopelepele ukunambitha, bese ushaya ngaphambi kokukhonza uma unesikhathi, nakuba lokhu kufana nokuhlwabusisa ekamelweni lokushisa.
Izwi Mayelana Nokuhlanza i-Quinoa
Le mpikiswano idabukisa-uma kufanele ususe i-quinoa ngaphambi kokupheka noma cha? Endabeni yerayisi, ihlanza ukususa ezinye ze-starchiness nokunamathela. Nge-quinoa, ukuhlanza kusetshenziselwa ukukhipha isembatho sayo semvelo, okuthiwa i- saponin , okuthi abanye bathi bangayenza ukunambitheka okubabayo noma okungeyona into emnandi.
Ngemuva kokupheka, i-quinoa engahlanjululwa inokugqama okunamandla nokuvutha komzimba kune-quinoa ehlanjululwe. Ngakho, ekugcineni, ukukhetha ukuhlanza noma ukungasiphuzi kungokwakho. Akukho okungekho okulungile noma okulungile, kwehla ukuthi yikuphi ukunambitheka kokwedlulisela kuwe ngaphezulu. Ngaphandle kwalokho, iningi le-quinoa edayiswa e-United States liye lafakwa ngaphambili (kodwa hlola ibhokisi).
I-Leftover Quinoa?
Ungase ucabange ukwenza kabili inani le-quinoa elifunwa kule recipe ukuze ube nokunye okusele ukuze wenze amasaladi, engeza isobho, uhlanganise neprotheyini yemifino elayishiwe, i-tofu, noma i-curries nezinye ukudla kuwo onke amasonto.
Okuningi Ngezithelo Zonke
Uma uthanda i-quinoa, ungase ufune ukuphuma uphinde uzame amanye okusanhlamvu okuphelele njenge- kaniwa , i- millet , ne- teff .
Ziyinkimbinkimbi futhi, uma uzithenga ngobuningi , zithengisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 218 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 545 mg |
| Ama-carbohydrate | 26 g |
| I-Fiber Dietary | 4 g |
| Amaphrotheni | 7 g |