Li-quinoa le linaoa tse ntšo li kopana ho etsa salate ea li-quinoa ea meroho le vegan kapa recipe ea pilaf e loketseng e le lijo tsa motšehare, salate kapa lijo tsa motšehare. Li-quinoa le linaoa li fana ka protheine e phetseng hantle, 'me lero le lecha la lime le cilantro li eketsa tatso e bululetsoeng ea Mexico.
Lijo tse monate tsa poone kapa mohlomong tse teteaneng tsa bell li ne li tla tsamaea hantle, haeba u ka rata ho eketsa li-veggies tse hloekileng ho salate ena ea linaoa tse ntšo, 'me ho na le moriana o chesang kapa moriana o chesang, pepere ea chile kapa e-cayenne e tla ba kamohelo e amohelehang haeba u joaloka e nyenyane ea linoko.
Joaloka ho pheha le quinoa ? Kea tseba hore kea e etsa! Haeba o rata quiona, u ka 'na ua batla ho tsoa le ho leka lijo tse ling kaofela, hape, tse kang kaniwa , nyalothe le teff ! Lihlahisoa tsohle tse kang tsena li na le mekhoa e mengata, 'me, haeba u li reka ka bongata, li na le thepa! 'Me ho hlakile, ke rata ho reka ka bongata ! Haeba u rata quinoa e se e ntse e le teng, ke tsena tse ling tse nang le bophelo bo botle boo u lokelang ho bo leka.
Sheba hape: Masila a leshome a bonolo a nang le bophelo bo botle
Seo U tla se Hloka
- 1 Tbsp oli ea mohloaare + 2 Tbsp
- 1 e bohareng-e nyenyane eiee (e entsoeng)
- 3 cloves garlic (minced)
- Kopi e le 'ngoe
- Quinoa
- 2 dikopi tsa meroho kapa metsi
- 1 12-oz. Na linaoa tse khubelu tsa meroho li ka sebelisoa?
- 2, tomate e kholo
- 1/4 senoelo se nang le cilantro e ncha (e khethiloeng)
- 1/4 senoelo se oiee bo bofubelu (bo tšesaane bo tšesaane) - ho ikhethela empa ho eketsa botle bo botle le ho senya
- Letsoai le pepere, ho latsoa
- 2 Tbsp. lero le lerootho
Kamoo U ka e Etsang
Ka skillet e khōlō, eiee eiee le konofolo oli ea mohloaare ka metsotso e 3-4. Eketsa quinoa le moro oa meroho kapa metsi. Koahela, tlisa ho pheha, ebe o fokotsa mocheso ho senya. Lumella ho pheha metsotso e 20-25, ho fihlela quinoa e pheha 'me e ka phunyeletsoa ka fereko. Kenyelletsa litamati tse hlakiloeng feela metsotso e 1-2 pele quinoa e felile.
Tlosa mochesong 'me u hlohlelletse linaoa tse ntšo, lero la kalaka, likhase tse 2 tsa oli ea mohloaare, le nako e ngata ka letsoai le pepere, ho latsoa.
Hlohlelletsa li-cilantro le lilikoe tse bofubelu tse bofubelu pele u sebeletsa.
O etsa li-servino tse 'nè tsa quinoa ea meroho ka linaoa tse ntšo le litamati. Hona hape ke risepe e ngata ea li-protheine le ea gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 488 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 535 mg |
| Li-carbohydrate | 80 g |
| Fiber Fiber | 20 g |
| Liprotheine | 25 g |