Couspy Quinoa tare da Kale Recipe

Game da Quinoa

Quinoa yana da asali zuwa Bolivia kuma yana da dangin Swiss chard, spinach da beets, kuma ya zo a cikin iri uku (dukan hatsi fari, ja da baki. Quinoa wani furotin ne cikakke, wanda yake nufin yana samar da dukan kayayyakin amino guda tara da suke bukata don lafiya Tare da ƙanshi mai laushi, haske mai haske da kuma abincin furotin masu ban sha'awa, quinoa shine kyauta mai kyauta ga manya, shinkafa ko yarinya, kuma ana yin amfani da ita a cikin gari marar yisti wadda za a iya amfani dashi a cikin yin burodi, ko a matsayin tushen gurasar -free pastas, hatsi da sauransu.

Sauteeing quinoa a cikin man zaitun ya ba shi a toasted dandano da kuma dan kadan crispy texture. Ƙara kale da ƙurar grated cuku kuma kun sami lafiya, dandano mai cin abincin da ke cikin dandano ko babban hanya.

Yi amfani da kowane irin cuku da kake son gama wannan quinoa da Kale girke-girke. Wasu don gwada su ne Manchego, Parmigiano-Reggiano ko Gruyere.

Wani abincin girke quinoa mai gwadawa don gwadawa: Couspy Quinoa & Dat Potato

Abin da Kayi Bukatar

• 1 bunch of
• Kale (ƙananan wuri mai tushe na cire cire)
• 1 kofin quinoa (uncooked)
• 2 teaspoons cumin
• 1 teaspoon kirfa
• 2 cloves da tafarnuwa (yankakken yankakken)
• 2 qwai (raɗaɗa)
• 9 tablespoons na man zaitun
• 1/2 - 1 kopin grated cuku

Yadda za a yi shi

1. Quinoa yana da rufi na halitta, wanda ake kira saponin, wanda zai iya sa hatsi mai dafa abinci mai ɗanɗanar ko mai sabawa. Abin takaici, yana da sauƙi don kawar da wannan shafi ta hanyar rinsing quinoa kafin cin abinci. An yi amfani da buƙataccen sharuɗɗa a cikin sharuɗɗa, amma ba ya cutar da ba da tsaba a wani wuri a kurkusa.
2. Ku zo da kofuna 3 na ruwa zuwa tafasa. Ƙara kale ganye kuma tafasa don minti 3. Tsaya ruwan a kan murhu amma cire kale kuma yanke shi a cikin tube.

1. Add da quinoa zuwa ruwan zãfi. Juya zafi zuwa kasa da kuma simmer quinoa tare da murfi na mintina 15, ko kuma sai an shayar da ruwa da quinoa ne mai taushi amma maida hankali. Kowace hatsi za ta yi kama da shi ya bude bude.
2. Mix da Kale, Cumin, kirfa, tafarnuwa da qwai cikin tare da quinoa.
3. Gasa 3 tablespoons na man zaitun a cikin wani skillet a kan high zafi. Yayin da man ke karawa, ƙara 1/3 na cakuda quinoa kuma yayata shi a cikin skillet. Bari shi dafa don mintuna 3 ba tare da motsawa ba sai kasa ya zama launin ruwan kasa da kullun. Sanya sau ɗaya to sai ku yi tsawon minti 3-5. Cire daga kwanon rufi.
4. Gasa wani nau'i na 3 na man fetur a cikin skillet har sai sizzling. Ƙara rabi na sauran cakuda quinoa da sake bari shi dafa don minti 3 ba tare da motsawa ba sai kasa ya zama launin ruwan kasa da kullun. Sanya sau ɗaya to sai ku yi tsawon minti 3-5. Maimaita wannan tsari duka tare da karshe na quinoa. (Ciyar da quinoa a kananan kananan batches yana taimaka wa quinoa zuwa launin ruwan kasa kuma ya zama crispy).
5. Hada daɗin quinoa a dafa a cikin kwano daya da grate cuku a sama. Ku bauta wa dumi ko a dakin da zafin jiki.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	365
Total Fat	29 g
Fat Fat	8 g
Fat maras nauyi	18 g
Cholesterol	90 MG
Sodium	160 MG
Carbohydrates	16 g
Fiber na abinci	2 g
Protein	11 g

(Ana bayanin ladaran abincin jiki a kan girke-girke ta amfani da wani tsari na kayan aiki kuma ya kamata a yi la'akari da kimantawa. Sakamakon mutum ɗaya zai iya bambanta.)