I-maple, i-sinamoni nama-flavour omisiwe kule ndawo elula yokudla kwasekuseni ye-quinoa zijwayele ngokwanele ukuthi izingane zizoyidla ngqo. Engeza noma yiliphi uhlobo lwezithelo onalo - ubhanana, ama-apula noma amajikijolo uzohamba kahle. Uma ungenaso isikhathi sokupheka i-quinoa ekuseni, upheke ubusuku obuphambili, noma, zama ukusebenzisa ama- flakes e-quinoa okupheka ngokushesha.
Gcina i- quinoa esele ekhona ukuze wenze zokupheka kwasekuseni njengalokhu okusheshayo okulula futhi kulula. Uma uthanda ukuba ne-quinoa yekusasa, qiniseka ukuhlola lezi zindlela ezingu-7 zokuba ne-quinoa yekusasa.
Le recipe yokudla kwasekuseni i-quinoa porridge yi-vegetarian, vegan, high-protein ne-gluten. Iphrintiwe ngemvume evela ku-Everything Vegan Cookbook.
Okuzokwenza
- 1 inkomishi iquinoa
- 2 - 2 1/2 izindebe amanzi
- 2/3 indebe ubisi soy
- 1 tsp.
- i-margarine ye-vegan
- 1/2 tsp. isinamoni
- 2 tbsp. usiraphu we-maple
- 2 tbsp. izithelo zomvini (ozikhethela)
- 2 ubhanana, okuklikiwe (okukhethwa kukho)
Indlela Yokwenza
- Ukushisa i-quinoa namanzi epanini elincane bese ulethe ngamathumba. Nciphisa ukumbumbulula futhi uvumele ukupheka, ukumbozwa, imizuzu engu-15, kuze kube yilapho uketshezi lwamafutha lufakwe.
- Susa ekushiseni bese uhlanza i-quinoa ngemfoloko. Vala, bese uvumela ukuhlala imizuzu emihlanu.
- Hlanganisa igargarini nobisi lwe-soy, khona-ke izithako ezisele.
Ukwaziswa okunempilo, ngokukhonza:
Amakholori: 416
Amafutha: 8g
I-sodium: 77mg
I-Fiber: 7g
Amaphrotheni: 14g
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 377 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 69 mg |
| Ama-carbohydrate | 82 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 7 g |