Quinoa ke lijo-thollo tse khethehileng tse 'nileng tsa lengoa Andes ka lilemo tse makholo. Quinoa e na le phepo e ntle haholo ebile e na le protheine e phahameng 'me e ne e le karolo ea bohlokoa ea lijo tsa pele ho Bokolone tsa Incan. (Bala ho eketsehileng ka mokhoa oa hona joale oa lefatše lohle oa quinoa mona ).
Quinoa e ka pheha metsing ho etsa pilaf e nang le metsi a fofang. U ka boela ua reka quinoa e fetotsoeng ka phofo (gluten mahala) kapa e fetotsoe ka phofo (gluten mahala) kapa li-flakes tse kang oatmeal. Recipe ena ea bagel e bitsa lijo-thollo tse phehiloeng le li-flakes, hammoho le phofo e tloaelehileng ea bohobe.
Sebeletsa li-bagels tsena ka pere ea peanut bakeng sa lijo tsa hoseng tse lefelloeng ke protheine.
Seo U tla se Hloka
- 1 kopi ea quinoa e tala
- Kopi e le 'ngoe
- li-flakes tsa quinoa hammoho le litepisi tse 2 (quinoa e 'nileng ea sebelisetsoa ho ba le moqapi o tšoanang le oatmeal ea nakoana)
- Likopi tse 7-8 tsa bohobe
- 2 1/2 diaspuni tse nang le tomoso e omeletseng
- Likotoana tse peli tsa 1/4 metsi
- 1 tablespoon letsoai
- 3 tablespoons mahe a linotši
- 2 tablespoons tsoekere
- 1 tablespoon meroho khutsufatsa
- 1 tablespoon ho baka soda le ho e
- Letsoai le leholo
Kamoo U ka e Etsang
- Ka sekotlolo sa moriana o moholo o emeng, kenyelletsa likotlolo tse 4 phofo, teaspoon e le 'ngoe ea tomoso, le likhapi tse peli tsa 1/4 metsi. Knead le hook ea hlama ka tlaase lebelo ho fihlela o kopane hantle. Koahela 'me motsoako ona o phomole bosiung bo bong mocheso oa motsoako.
- Kenya likarolo tsa quinoa ho likhapi tse peli metsi le letsoai la letsoai. Tlisetsa sebopeho, sekoahelo, 'me u phehele quinoa ho fihlela e se e fetoloha' me metsi a kenngoa, metsotso e ka bang 15. Beha ka thōko ho pholile.
Eketsa mahe a linotši, tsoekere le letsoai sekotlolo le phofo / tomoso motsoako 'me u tsose ka bokhutšoane le hook ea hlama. Eketsa kopi e le 'ngoe ea phofo, tomoso e setseng, kopi e le' ngoe ea li-flakes tsa quinoa, le ho khutsufatsa meroho. Eketsa quinoa e phehiloeng (boloka senoelo sa 1/4 ho khabisa litlhōrō tsa bagels). Tsoela pele ho khumama ka metsotso e ka bang 5, o eketsa phofo e setseng 1/2 ka nako, ho fihlela u e-na le hlama e thata.
- Beha hlama ka sekotlolo se nang le oli, 'me u eme sebakeng se mofuthu, se koahetsoeng, ka lihora tse ka bang 1/2, kapa ho fihlela habeli. (Monate o ka sala bosiu bo le bong ka sehatsetsing hore o tsohe hape).
- Tšoaea hlama 'me u fane ka likarolo tse ka bang 12 tse lekana. Rōlela sephahla ka seng ho fihlela bolo le ho phomola metsotso e 5. Beha bolo e 'ngoe le e' ngoe ka har'a lekarete, leka lehlakoreng le lelelele ho ea bohareng, ebe o kenella ka tube. Pheta ka likotoana tse setseng. Lumella hlama e phomole metsotso e 5.
- Sebelisa liatla tsa matsoho a hao ho pata nkho e 'ngoe le e' ngoe ea hlama ka tube e telele, ho fihlela e ka bang bolelele ba lisenthimithara tse 12. Etsa phomolo hape.
- Qetella tube e 'ngoe le e' ngoe hammoho, e koahela hanyenyane. Beha letsoho la hao ka har'a katiba ea bagel le roll ka bonolo ho eona ho ea ho eona esita le ho tsoa le ho tiisa ho fela.
- Tlatsa pitsa e khōlō ea sopho e metsi, 'me u kenye sapole e le' ngoe ea ho soda soda. Tlisa metsi ho pheha. Preheat oven ho likhato tse 450. Ka sekotlolo se senyenyane, ix e bolokehileng e phehiloeng ka quinoa e nang le likhaba tse 2 tsa li-flake tse nang le letsoai le leholo-le behelle ka thōko bakeng sa ho hloekisa.
- Hang ha metsi a phehile, kenya li-bagels metsing ka li-batche, u li belise ka metsotsoana e 30 ka lehlakoreng le leng. Tlosa li-bagels ka khaba e nang le slotted ebe u beha thaole ea sejana e le hore u khalle. Fokotsa litlhōrō tsa li-bagels tse nang le lijo-thollo tsa quinoa le motsoako oa letsoai. Fafatsa lakane ea ho baka ka poone 'me u behe li-bagels tse phehiloeng holim'a lakane. Pheta ka li-bagels tse setseng.
- Beha li-bagels ka ontong ebe u fetola mocheso ho fihlela likhatong tse 400. Ho hlapa ho fihlela o le putsoa ka khauta, hoo e ka bang metsotso e 20-25.
- Bagels e tla boloka letsatsi le le leng, ebe e lokela ho bolokoa ka lehare, e phuthetsoe ka foil.