Wannan girbin kayan shafa quinoa salad an yi shi da kayan gargajiya na Rum da suka hada da cuku mai, Kalamata olives da ganye. Kuna iya yin wannan kayan cin nama mai yalwace quinoa salatin kayan lambu mai girkewa ta hanyar tsayar da cin cuku ko yin amfani da cakulan cuku.
Kamar dafa abinci tare da quinoa ? Na sani na yi! Idan kana son quiona, zaka iya soka da kuma gwada sauran hatsi, kamar, kaniwa , gero da teff ! Dukan hatsi kamar waɗannan su ne mahimmanci, kuma, idan ka saya su a yawancin, sun kasance ma'amala! Kuma ba shakka, Ina son cin kasuwa a girma ! Idan kana so quinoa riga, ga wasu karin lafiya duka hatsi wanda ka samu gwada.
Duba Har ila yau: Ƙarin sauki quinoa girke-girke
Abin da Kayi Bukatar
- 3-4 kofuna waɗanda ruwa ko
- kayan lambu
- 1 1/2 kofuna
- quinoa (uncooked)
- 1/4 kofin apple cider vinegar (zaka iya amfani da duk abincin da ka fi so)
- 2 cloves tafarnuwa (minced)
- 2 teaspoons lemun tsami ruwan 'ya'yan itace (ruwan' ya'yan itace daga daya lemun tsami)
- 3 tbsp man zaitun
- 1/2 kofin kalamata Zaitun (sliced idan ake so)
- 1/3 kofin sabo ne faski (yankakken)
- 1/3 kofin sabo ne cilantro (yankakken)
- 1 albasa albasa (diced)
- 1 kofin ceri tumatir (sliced a cikin rabin)
- Zabin: 1/2 kofin yankakken artichoke zukatan
- Gishiri gishiri (ko dandana)
- Dash barkono (ko dandana)
- 1/2 cakuda cakuda (crumbled)
Yadda za a yi shi
1. A cikin matsakaici mai yawa, dafa da quinoa a cikin kayan lambu broth na minti 15-20, har sai m, yana motsawa lokaci-lokaci. Izinin kwantar.
2. A cikin karamin kwano, kafa tare da vinegar, ruwan 'ya'yan lemun tsami, tafarnuwa, da man zaitun.
3. Yi kwaskwarima tare da sauran sinadaran, sai dai feta. Zuba ruwan man zaitun a kan quinoa.
4. Add ƙarin gishiri da barkono don dandana kuma a kwantar da hankali a cikin cin cuku.
5. Kuna iya ƙara wasu kayan lambu da kuke son su, irin su broccoli mai yatsa da sauƙi, kwasfa mai laushi ko barkono barkono.
Bayanan abinci mai gina jiki, ta hanyar bauta:
Calories: 399; Calories daga Fat: 163
% Kullum Amfani:
Total Fat: 18.1g 28%
Fat Fat: 4.7g 23%
Cholesterol: 17mg 6%
Sodium: 225mg 9%
Total Carbohydrates: 46.7g 16%
Fiber na cin abinci: 5.6g 22%
Sugars: 3.0g
Protein: 12.6g
Vitamin A 18%, Vitamin C 24%, Calcium 15%, Iron 20%
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 345 |
| Total Fat | 18 g |
| Fat Fat | 5 g |
| Fat maras nauyi | 10 g |
| Cholesterol | 17 MG |
| Sodium | 1,076 MG |
| Carbohydrates | 36 g |
| Fiber na abinci | 5 g |
| Protein | 13 g |