Keletso ena ea quinoa casserole e phethahetse bakeng sa bana ba limela ba limela (le batho ba baholo!) Ba ratang tatso e monate le ba hlokang ho fumana protheine ea bona. Ho tletse quinoa le spinach, ena ke pheko e phetseng hantle ho lijo tsa setso le lijo tse tloaelehileng tsa macaroni le tsa cheese casserole.
Haeba u hloka kemiso ena e le hore e se ke ea e-ba le gluten, sebelisa sesepa sa palema kapa phofo e sa lefelloeng sebakeng sa phofo e tloaelehileng, kaha lisebelisoa tse ling kaofela li na le koro le khanya ea gluten.
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: Lijo tse ling tse phahameng tsa protheine tsa meroho
Seo U tla se Hloka
- Likotlolo tse 1 1/2 quinoa
- Likopi tse 4 metsi a ho pheha quinoa
- 1 tbsp. oli ea mohloaare
- 1 tbsp. phofo
- 1/3 senoelo sa lebese la soy
- 1/4 senoelo sa vegan chisi (shredded; kapa
- tomoso ea phepo e nepahetseng )
- 1/2 tsp. phofo ea garlic
- 1/2 tsp. phofo ea onion
- 1/2 tsp. letsoai (sebelisa letsoai leoatleng kapa letsoai la kosher)
- Mokotla o 1 o hloekileng sipinake
- 2/3 senoelo sa vegan breadcrumbs (Setaliana se tloaelehileng kapa se tloaelehileng sa breadcrumbs hammoho le litepisi tse 2 tsa setali sa Italy)
- 2 tbsp.
- margarine ea vegan
- 2 tbsp. setene sa vegan sa parmesan se seng (kapa tomoso ea phepo e nepahetseng)
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
Kamoo U ka e Etsang
- Tlisa lik'hilograne tse 4 tsa metsi ho emisa le ho eketsa quinoa. Cook, e koahetsoeng ka nakoana, ka metsotso e ka bang 12, kapa ho fihlela quinoa e phehiloe mme e phehoa.
- Nakong eona eo, senya fatše sejana sa baking sa 9x12 le ovine ea preheat ho 375 degrees F.
- Ka lehlakoreng le lenyenyane le lenyenyane, futhumatsa oli ea mohloaare ka mocheso o mofuthu 'me u kenyetse phofo, u kopanya ho etsa pente. Hang ha u e-na le mefuta ea pente, kenyelletsa soymilk, letsoai, phofo ea garlic le phofo ea onion, e hlohlelletsang ho kopanya. Motsoako o tla qala ho hohola. Eketsa chisi ea vegan kapa tomoso ea phepo e ntle le spinach 'me u kopane hantle. Chesa ho fihlela cheese ea vegan e qhibilihile 'me spinach e qala ho batla.
- Hlohlelletsa li-quinoa, ebe o hasana ka mokhoa o ts'oanang ka sejana se lokiselitsoeng sa casserole.
- Kopanya margarine ea vegan e qhibilihisitsoeng, breadcrumbs le 1 tbsp tomoso ea phepo e nepahetseng kapa Parmesan ea vegan. Lokisetsa ho tlōla holimo ka quinoa le nako ka letsoai le letsoai le eketsehileng, ho latsoa, haeba u ka rata.
- Bake ka metsotso e 20. Fana ka oli e ka bang likhato tse 450 F, 'me u nke metsotso e 10 ho ea ho e 15 ho feta, ho fihlela li-breadcrumbs li sa sisinyehe.
- Tlosa ka ontong 'me u lumelle ho pholile bonyane metsotso e 5 pele u khaola le ho sebeletsa.
Bona hape: Ke quinoa eng? Litlhahiso tsa ho pheha tsa Quinoa
Li-direpepe tse ngata tse phetseng hantle tsa li-quinoa ho leka:
- Easy quinoa ka tomate mongobo
- 7 litsela tsa pōpo tsa ho etsa salate ea quinoa
- Li-recipe tse eketsehileng tsa quinoa
Li- diresepe tsa li-casserole tse monate tsa limela tsa meroho: