Sebelisa li-quinoa tse ntšo, tse khubelu kapa tse tšoeu (kapa motsoako oa 3) ho risepe ena ea mahala ea gluten bakeng sa quinoa e tloaelehileng ea steamed. Quinoa ke motsoala oa amaranth, 'me ke e' ngoe ea lijo tsa mehleng ea boholo-holo tsa Incas. Ke protheine le vithamine lijo tse ruileng, 'me ha li ntse li bua ka mokhoa o tiileng, li-quinoa li jeoa e le lijo-thollo' me ke khetho e babatsehang bakeng sa batho ba shebileng lijo tsa bona tsa lijo-thollo. E na le phihlelo e ikhethang ea amino acid 'me hammoho le amaranth e na le liprotheine tse phahameng ka ho fetisisa tsa lijo-thollo. Quinoa e matlafatsa 'mele oohle, le bakeng sa liphio haholo-holo. Hase feela hore quinoa e phahame ka protheine, e na le lik'hamik'hale tse nang le calcium, tšepe le B. E etsa li-salate tse kholo 'me li ka akhotsoa ka oli ea mohloaare, litlama tse khethiloeng, tse setseng tse halikiloeng butternut kapa tse ling tsa squash tsa mariha kapa li-veggies tse halikiloeng. O ka eketsa metsi a mang mme oe fetisetsa ho sekepe sa Quinoa, kapa o o kenyelletsa ka monate o monate o entsoeng ka Pumpkin le Quinoa Pudding o nang le liapole le lifeiga . E ka sebelisoa ka sopho, lihlahisoa tse halikiloeng le tse ngata tsa salate tse futhumetseng le tse batang. Kamehla hlakola quinoa ea hau ho tlosa resinous saponin e hlahisang semela. Tse ngata tsa khoebo li rekisa li-quinoa li se li hlatsoitsoe empa ke lula ke fana ka ho hlatsoa. Leftover quinoa e tla lula e le sehatsetsi ka matsatsi a 2-3.
Seo U tla se Hloka
- Likopi tse 2 metsi
- 1 senoelo sa quinoa
- 1 qeta letsoai (leoatle)
Kamoo U ka e Etsang
Tlosa quinoa 'me u qhale ka botlalo. Beha metsi, quinoa le letsoai leoatleng ka sekotlolo se senyenyane se tlaase. Beha mocheso o phahameng mocheso ho fihlela o pheha. Fokotsa mocheso ho theoha, o sisinya hang, 'me u koahele pitsa. Pheha quinoa metsotso e 18-20, ho fihlela metsi a kenngoa. Li-quinoa li tla fetoha hanyenyane 'me li hlahise "mohatla" o monyenyane ha o pheha. E lumelle ho lula metsotso e 5 mollong.
Fluff ea quinoa e nang le fereko. Copyright 2014 ke Jen Hoy
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 74 |
| Total Fat | 1 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Li-carbohydrate | 13 g |
| Fiber Fiber | 2 g |
| Liprotheine | 3 g |