Peō ea quinoa eohle e nang le litlama tse ncha, e akarelletsang koena e ncha, parsley, lero la lemone, le eiee e tala, e etsa hore setala sena sa salate se phele hantle 'me se be mafura, hammoho le limela le limela. U se ke ua lumella seo hore se u tšosise - se monate haholo hape se ntse se phatloha ka tatso e ngata e ncha!
Lihlahisoa tsohle tsa lijo-thollo tsa quinoa li potlakile ho feta lihlahisoa tse ling tse ngata ebile ke mohloli o babatsehang oa liprotheine tsa meroho tse nang le ligrama tse 11 tsa protheine ka senoelo sa quinoa e phehiloeng. Li-quinoa, pecan le mefuta e mecha ea salate ke limela tsa meroho le vegan, 'me e lokela ho ba le mahala ea gluten, leha ho le joalo, litapole tse ngata tsa konofolo li tla ba le li-additives tse ka' nang tsa e-na le gluten e patiloeng, kahoo haeba u hloka kete ena e le mahala , bala ka hloko letšoao la konofolo ea hau ea letsoai, kapa u sebedise saluten ntle ho nako ea salate ea hau.
Seo U tla se Hloka
- Likopi tse peli
- quinoa , pele ho pheha
- 1/2 likotlolo tsa pecans (linate tsa phaene kapa lialmonde li ka nkeloa sebaka)
- 3 tbsp e entsoeng ka moriana o hloekileng, o khethiloeng
- 1/2 senoelo sa parsley e ncha, e qhibililoe
- 3 li-scallions (li-eiee tse tala), li khaotsoe
- 3 tbsp oli ea mohloaare
- 2 tbsp lero la lemone
- 1 tsp letsoai la garlic
- letsoai le pepere, ho latsoa
Kamoo U ka e Etsang
- Ka sekotlolo se seholo, kopanya quinoa, linate, parsley le samente.
- Ka sekotlolo se arohileng, kopanya oli ea mohloaare, lero la lemone le konofolo ea letsoai, ebe u tšela li-quinoa pele ho pheha. Mamela ka mokhoa ona ka bonolo ha u apara hammoho le quinoa ho qhalakana ka tsela e ts'oanang le ho kopanya hantle.
- Nako le letsoai la letsoai le pepere.
- Beha salate ea hau ea quinoa ka sehatsetsing mme u lumelle ho tsuba bonyane metsotso e 15 pele u sebeletsa ho etsa hore litlolo li kopane.
- Khutsa ka bonolo pele u sebeletsa, 'me u latsoe ho bona hore na letsoai le pepere e eketsehileng lia hlokahala; fetola linako tsa ho latsoa.
Boitsebiso ba phepo e nepahetseng (ho tloha kalo ea khalori):
Likorolo: 516, Lik'halori tse tsoang Fat: 235
% Ea letsatsi le letsatsi:
Total Fat: 26.1g, 40%; Letlalo le khotsofatsang: 2.9g, 15%
Cholesterol: 0mg, 0%
Sodium: 12mg, 0%
Kakaretso ea lik'habohaedreite: 58.8g, 20%
Fibete ea lijo: 8.3g, 33%
Litlhapi: 1.1g
Protheine: 14.1g
Vithamine A 19%, Vithamine C 22%, Calcium 8%, Tšepe 30%
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 280 |
| Total Fat | 17 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 74 mg |
| Li-carbohydrate | 28 g |
| Fiber Fiber | 4 g |
| Liprotheine | 6 g |