I-quinoa enama-pecans eqongqa u-squash oqoshiwe. Uma ungabilisa amanzi futhi uthathe u-squash ngesigamu - ungenza lokhu iresiphi elula yemifino egcwele imifino. Engeza le-squash eqoshwe nge-quinoa ene-parsley fresh, omisiwe nama-pecan kwimenyu yakho yokudla yemifino yokubonga imifino ukuze ukhonze izivakashi zakho zemifino noma izitshalo - zizokuthanda!
Udinga le recipe ukuthi ibe ne-gluten futhi? Hlola izithako emhluzaneni wakho wemifino (ezinye izitshalo zemifino ezithengwa esitolo zithengiswa mahhala kanti ezinye azikho), futhi uhlole uhlu lwama-pecans alungiswayo. Angiqiniseki? Vele usebenzise ama-pecans namanzi ajwayelekile esikhundleni semifino yemifino, noma wenze umhluzi wakho wemizi yakho ozoyisebenzisa ukuze usebenzise kule recipe.
Skrolela phansi ukuze uthole izindlela zokupheka eziphambili ze-squash eziphambili ze-vegetable ukuze uzame.
Okuzokwenza
- I-squash yesibili
- Cishe 1 tbsp
- i-margarine ye-vegan
- 1 inkomishi iquinoa
- 2 izinkomishi umhluzi yemifino noma amanzi
- I-1/4 indebe i-anyanisi
- 2 Tbsp igcobe iparsley fresh
- 1/4 indebe omisiwe
- 1/4 indebe ethandekayo noma ama-pecans avamile
- 2 Tbsp iviniga ebhalsamu
- 2 tbsp amafutha omnqumo
- 2 tsp
- imvubelo yesondlo (ozikhethela)
Indlela Yokwenza
- I-oven yangaphambi kokushisa kuya kuma-degree angu-400.
- Okokuqala, qhafaza u-squash we-acorn ngesigamu bese ususa imbewu. Okulandelayo, usakaze i-margarine ye-vegan ngaphakathi kwe-squash, bese ufaka ebhodini lokubhaka, uhlangothi-phansi. Bhaka isikwashi sakho se-acorn cishe imizuzu engu-20-25, noma kuze kube lula.
- Ngesikhathi i-squash ehlobisa ibhaka, lungisa i-quinoa. Gwema i-quinoa, ehlanganisiwe, emhluzeni wemifino noma emanzini amaminithi angu-12-14, noma kuze kufike i-quinoa iphekwe futhi i-liquid iyamiswa. Engeza ku-anyanisi okugayiwe ngesikhathi sokugcina kwemizuzu engu-5 yokupheka. Uma unayo i-quinoa ephekiwe esele, ungase futhi ufune ukuyisebenzisa futhi.
- Uma i-quinoa isiphekiwe, susa i-pan ngokushisa bese uxuba emavinini omisiwe, ama-pecans, uviniga wase-balsamic, amafutha omnqumo kanye nemvubelo yokudla okunomsoco. Isizini ngokukhululekile nosawoti olwandle kanye ne-fresh ground pepper, ukunambitha.
- Hlukanisa ama-quinoa phakathi kwezingxenye ezine ze-squash ze-acorn, u-spooning ngokucophelela. Gcoba phezulu kwe-squash ngayinye nge-parsley encane ye-minced entsha kuphela ngesethulo esihle.
Jabulela ukudla kwakho!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 256 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 395 mg |
| Ama-carbohydrate | 27 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |