Ganyayyaki / Vegan / Gluten-Free Quinoa Salatin

Wannan salatin quinoa da aka yi tare da kokwamba, barkono mai kararrawa, broccoli, da tumatir suna samun haske daga lemon-tafarnuwa vinaigrette. Sauran bisharar? Yana da dadi, mai cin ganyayyaki, vegan, free gluten, low-calorie, kuma daukan kimanin minti 30 shirya.

Akwai mai yawa don ƙauna game da quinoa-yana da kyakkyawan furotin mai gina jiki tare da kimanin 11 grams kowace kofin dafa shi, yana da nauyi a cikin baƙin ƙarfe, magnesium, da fiber kuma ana iya shirya sauri fiye da sauran hatsi wanda ya kara zuwa nasara-nasara domin aiki lifestyles.

Wannan girke-girke yana ɗaukar kanta don gwaji don haka gwada ƙara ko swapping fitar da daban-daban veggies irin su zucchini, masara, Kale, ko alayyafo ganye; akwai gaske babu wata hanya mara kyau don yin salatin quinoa salad .

Abin da Kayi Bukatar

• Ga Quinoa
• 4 kofuna waɗanda kayan lambu broth (ko ruwa)
• 1 1/2 kofuna duka hatsi quinoa (raw)
• Zabin: gishiri (dandana idan amfani da ruwa maimakon broth)
• Ga Vinaigrette
• 1/3 kofin nunin lemun tsami
• 1/4 kofin man zaitun
• 2 cloves tafarnuwa (minced)
• Zaɓin: Gishiri da barkono (dandana)
• Ga Kayan Kayan
• 1 kokwamba (sliced)
• 1 barkono barkono (ja ko rawaya, diced)
• 1/2 kananan ja albasa (diced)
• 1/2 kofin broccoli florets (lightly steamed)
• 2 tumatir (yankakken)

Yadda za a yi shi

Yi Quinoa

1. A matsakaici na saucepan, kawo broth kayan lambu (ko ruwa, idan ka fi son) zuwa tafasa. Salt da ruwa dandana idan yin amfani da ruwa. Ƙara rukunin rinsed ko wanda ba a warware shi ba (duba ƙasa bayan shari'un), motsawa, kuma ya dawo da tafasa. Rage zafi zuwa ƙasa da sauƙaƙe, an rufe, na tsawon minti 15 zuwa 20 ko har sai quinoa ta shafe dukkan ruwa.
2. Cire daga zafin rana kuma a ajiye shi na minti 10, har yanzu an rufe shi, don ba da damar quinoa ya cika ruwa kuma ya zama fure.

Yi Wurin Shine

1. Yayin da quinoa ke dafa abinci, a cikin karamin tasa, sai ku haxa tare da ruwan 'ya'yan lemun tsami, man zaitun, tafarnuwa da albasa, da gishiri da barkono.
2. Ajiye a dakin da zazzabi.

Yi Salatin

1. Cire murfin daga quinoa kuma zana shi da cokali mai yatsa. Bada shi don kwantar da dan kadan sannan a yi masa kokari tare da kokwamba mai sliced, barkono mai laushi, danyen albasa mai launin ruwan 'ya'yan itace, broccoli mai turfaya, tumatir da tumatir, da kuma lemon-tafarnuwa vinaigrette, yana motsawa don haɗuwa da kyau.
2. Ƙara ƙarin gishiri da barkono don dandana, da sanyi kafin yin hidima idan kana da lokaci, ko da yake wannan yana da dadi a dakin zafin jiki.

Kalma Game da Rinsing Quinoa

A muhawara ya raguwa a kan-ya kamata ka kurkura quinoa kafin dafa shi ko a'a? A game da shinkafa, an rinsed shi don cire wasu suma da tsauri. Tare da quinoa, rinsing hidima don cire ta na halitta shafi, da ake kira saponin , wanda wasu da'awar zai iya dandana mai zafi ko in ba haka ba m.

Bayan an dafa shi, quinoa yana da matattun kayan rubutu da kuma dandano mai daɗi fiye da quinoa. Don haka, a ƙarshe, zaɓin yin wanka ko ba a wanke ba naku ne. Babu wani kuskure ko dama, sai ya sauko wa abin da dandano yake ƙara maka. Bugu da ƙari, yawancin quinoa da aka sayar a Amurka an rushe (amma duba akwatin).

Abun Quinoa?

Kuna iya yin la'akari da yawan adadin quinoa da ake kira a cikin wannan girke-girke don haka zaka iya samun abincin a hannunka don yin salads, ƙara zuwa miya, haɗuwa tare da furotin kayan kayan lambu, tofu, ko kuma don baka da sauran abinci a ko'ina cikin mako.

Ƙarin Game da Ganye Kowane

Idan kana son quinoa, zaka iya soka da kuma gwada sauran hatsi irin su kaniwa , gero , da teff .

Suna da mahimmanci, kuma, idan ka saya su a yawancin , sun zama ciniki.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	218
Total Fat	10 g
Fat Fat	2 g
Fat maras nauyi	7 g
Cholesterol	0 MG
Sodium	545 MG
Carbohydrates	26 g
Fiber na abinci	4 g
Protein	7 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.)