Salate ena ea gluten-free and vegan quinoa tabbouleh (e boetse e ngotsoe taboule kapa tabouli) salate e entsoe ka lijo tse phetseng hantle, lijo-thollo le li-protein tse ngata tsa mofuta o mong ho e-na le koro ea bulgur eo ka tloaelo e sebelisitsoeng lipepe tsa tauli. Ha e le hantle e na le tse peli ka bonngoe: u fumana salate ea quinoa hammoho le litloaelo tsa setso sa bochabela bo Hare Bochabela, 'me lisebelisoa tsohle ke limela tsa meroho le vegan hammoho le gluten mahala, kahoo e phethahetse feela ka lijo leha e le life kapa kutloisiso ea lijo. Saladi ea Quinoa ea mofuta leha e le efe e lula e le kgetho e kholo haeba u ka ba le ho senya quinoa ka letsoho.
Haeba u rata quinoa, 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 thekiso.
Seo U tla se Hloka
- 1 senoelo sa quinoa
- 2 dikopi metsi kapa meroho moro
- 1 tomate e kholo kapa e 'meli, e nyenyane e khethiloeng
- 1 likomkomere, tse khethiloeng (khetho)
- Li-scallions tse 4 (eiee e tala), e khethiloe
- 2 cloves konofolo, minced
- 2 ho ea ho 3 tbsp e entsoeng ka setlolo se hloekileng
- 1/2 senoelo se entsoeng ka parsley e ncha
- 1/4 senoelo sa oli ea mohloaare
- 1/4 senoelo sa lero la lemone (e ncha o molemo ka ho fetisisa!)
- 1/2 tsp letsoai, kapa ho latsoa (letsoai la leoatle kapa letsoai la kosher le molemo ka ho fetisisa mofuteng ona)
Kamoo U ka e Etsang
- Ka pitsa e phehang, koahela quinoa metsing kapa meroho ea meroho 'me u tlise pheha. Fokotsa mocheso ho fofa butle, koahela, 'me u lumelle quinoa ho pheha ka metsotso e ka bang 15, kapa ho fihlela quinoa e pheha' me metsi a mangata a kenngoa. Fumella ka makhetlo a seng makae ka fereko ho lumella likheo tsa ho qetela tsa mouoane hore li balehe. Beha ka thōko.
- Ho sa le joalo, ha quinoa e pheha kapa e pholile, ka sekotlolo se seholo, kopanya tamati e khethiloeng, likomkomere tse hahiloeng, li-scallions, konofolo, koena e ncha le parsley e ncha.
- Hang ha quinoa e se e qhibilihile (e ka ba e futhumetseng, empa e se ke ea chesa) eketsa quinoa e phehiloeng, oli ea mohloaare, lero la lemone, le letsoai, ho akhela ka bonolo ho kopanya hantle. Nako le letsoai leoatleng kapa letsoai la kosher, ho latsoa.
- Tlosa salate ea hao ea quinoa tabbouleh bonyane hora e le 'ngoe pele u sebeletsa, haholo-holo bosiu bo le bong, ho lumella litlolo hore li kopane le ho hlaka ka botlalo. Tšoaea hanyane ka hanyane hape pele u sebeletsa.
- Fana ka kerese ena ea salate ea quinoa ho penya lema le pholileng ea letsoai la leoatle hape pele o sebeletsa ka mokhoa o eketsehileng oa tatso.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 298 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 673 mg |
| Li-carbohydrate | 38 g |
| Fiber Fiber | 4 g |
| Liprotheine | 7 g |