Sesepa se bonolo, se potlakileng le se bonolo sa li- quinoa kapa sa quinoa pilaf se nang le linaoa tse ntšo, poone le cilantro e ncha, e nang le lero le lecha la lime le pepere ea cayenne kapa le phofo e phofo - e bululetsoeng ke litlolo tsa Mexico. Ka sebele ha ho na tsela e fosahetseng ea ho etsa salate ea quinoa , 'me risepe ena ea e kopanya hanyane ho tloha ka tloaelo ea quinoa le veggies.
Sejana sena sa meroho le vegan se ka etsoa se secha le se mofuthu, kapa se kene ka sehatsetsing pele se sebeletsa ho lumella litlolo hore li hlahise. Tšoaea ka bonolo pele u sebeletsa 'me ue fane ka e' ngoe ea lime e ncha le lerōle la letsoai la leoatle e le hore u hloekise litlolo. Kakaretso ena e na le phepo e nepahetseng, e nang le litlheferetsi tse ngata, lihlahisoa tse phahameng tsa protheine ea limela le vegan hammoho le ho se na gluten ka ho feletseng (sheba lengolo la mekhabiso ka tlaase).
U batla ho fetola lintho hanyenyane? Leka salate ena ea linaoa e ntšo ka kaniwa ho e-na le quinoa! Hape, haeba u fumana hore u rata mofuta ona oa li-quinoa oa meroho le li-pilaf, u tla leka ho leka tse ling tsa likhopolo tse supileng tsa meroho ea li-saline tsa quinoa .
O na le likhetho? Sebelisa salate ea hau ea quinoa ho etsa senya sa meroho ea limela, eketsa salsa e meng le ho iketsetsa li-burritos tsa limela, kapa, sheba lintlha tsena tsa ho sebelisa quinoa e setseng.
Seo U tla se Hloka
- 1 tbsp. oli ea mohloaare + 2 tbsp.
- 3 eiee e tala, e khethiloe
- 3 cloves konofolo, minced
- 1 senoelo sa quinoa
- Likopi tse peli
- meroho kapa meroho
- 1 12-oz. li na le linaoa tse ntšo tsa meroho, tse tšolotsoeng
- Likotoana tsa poone tse 1
- 2 tbsp. cilantro e ncha e khethiloeng
- 2 tbsp. lero le lerootho
- 1/2 tsp. pepere ea cayenne kapa phofo ea phofo (ho ikhethela)
Kamoo U ka e Etsang
- Ka skillet e khōlō, sautee konofolo ka khaba e le 'ngoe ea oli ea mohloaare ka metsotso e 2-3, ebe u eketsa liiee tse tala le tse chesitsoeng ka metsotso e' ngoe kapa tse peli feela.
- Eketsa ka quinoa le moro oa meroho kapa metsi. Koahela, tlisa ho pheha, ebe o fokotsa mocheso hore o khutle butle.
- Lumella quinoa hore e phehe, e koaheloe, metsotso e 20-25, ho fihlela e phehiloe ka ho feletseng 'me e ka phunyeloa ka fereko; metsi a mangata a lokela ho kenngoa.
- E-ba le leihlo la quinoa ha e ntse e pheha 'me e kenyelletsa limela tsa poone, linaoa tse ntšo le phofo ea phofo kapa pepere ea cayenne (ho latsoa) metsotso e le' ngoe kapa tse peli pele quinoa e pheha e le hore e chese. Khothalletsa hore u behe libano ka mokhoa o ts'oanang.
- Tlosa quinoa ho tloha mochesong 'me u hlohlelletse lero la kalaka mme u lule u e-na le litepisi tse peli tsa tablespoon ea oli ea mohloaare le nako le leoatle letsoai kapa letsoai la kosher le pepere e ntšo, ho kopanya hantle. Latsoang, 'me u fetole li-seasonings ho latsoa.
- Eketsa ka cilantro e qhibilihisitsoeng pele o sebeletsa. Thabela!
Kemiso ea recipe:
Hape e na le recipe e ngata ea li-protheine le ea gluten e sa tsoaneng haeba linoko tsa hau le meroho ea meroho e le mahala (kapa, sebelisa metsi ho pheha quinoa ho e-na le moro oa meroho). Bala mangolo, kapa, etsa bonnete ba hore u sebelisa moro oa hau oa maiketsetso haeba u batla ho netefatsa hore ha o na gluten.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 703 |
| Total Fat | 11 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 36 mg |
| Li-carbohydrate | 127 g |
| Fiber Fiber | 26 g |
| Liprotheine | 32 g |