Kamar tamioca pudding, amma neman karin koshin lafiya, ɓarna-free da vegan version? Duba ba karamin ba! Wannan lafiya da kuma dadi vegan kayan zaki girke-girke an sanya daga quinoa da soya madara a matsayin tushe, kuma sweetened da ko dai maple syrup ko launin ruwan kasa shinkafa syrup, yin wannan quinoa pudding girke-girke mai tsabta sugar-free da. Haka ne, za ku iya yin kwantar da hankali quinoa - don me yasa ba? Wannan girke-girke zai zama ko dai mai dadi da karin kumallo, ko kayan abinci mai kyau.
Wannan quinoa pudding girke-girke ne reminiscent na gargajiya tapioca pudding girke-girke, amma tare da ayaba da kuma vanilla ga karin dandano, a maimakon nauyi cream kuma tare da lafiya dukan hatsi quinoa maimakon tapioca.
Za ku iya gani daga hoto da na yi wannan girke-girke tare da dried cranberries maimakon raisins, ko da yake ina ganin mafi yawan mutane za su fi son ingancin raisins maimakon tartness na dried cranberries a wannan girke-girke.
Ji dadin!
Har ila yau, duba: Ƙarin zane-zane mai sauƙi don gwadawa
Wannan quinoa banana "tapioca" an sake bugawa girke-girke tare da izinin daga duk abin da ke cikin littafi na Vegan , by Jolinda Hackett (shine ni!)
Abin da Kayi Bukatar
- 1 kofin quinoa
- 2 kofuna waɗanda ruwa don dafa quinoa
- 2 kofuna waɗanda soya madara ko soya cream
- 2 tablespoons maple syrup ko
- Brown shinkafa syrup
- 1 teaspoon cornstarch
- 2 ayaba, sliced na bakin ciki
- ½ teaspoon vanilla
- ⅓ kofin raisins (ko cranberries)
- Dash cinnamon ko nutmeg (na zaɓi)
Yadda za a yi shi
A matsakaici saucepan, simmer quinoa a cikin ruwa a kan matsakaici zafi, rufe, stirring akai-akai, na 15 - 18 minutes, har sai quinoa aka yi kuma ruwa ne tunawa. Yawanci, quinoa daukan kimanin minti 10-15 don dafa, amma kana son quinoa ya zama karin tausayi don yin pudding mai kyau da taushi, don haka ina bayar da shawarar yin kallon shi kadan kadan don wannan girke-girke na pudding.
Da zarar an yi amfani da quinoa da sauri, rage zafi zuwa matsakaici matsakaici da kuma motsawa a cikin soya madara, maple syrup ko launin ruwan kasa shinkafa syrup, cornstarch, da sliced ayaba, hada da kyau.
Rawan sanyi, motsawa kullum, na minti 6-8, har sai bango ya zama mai laushi kuma pudding ya yi girma. Tabbatar cewa za a iya fitar da kowane katako mai masara wanda zai iya bayyana.
A ƙarshe, sauti a cikin vanilla da raisins yayin da har yanzu zafi kuma yayyafa tare da dash na kirfa ko nutmeg, dandana.
Yana yin amfani da hudu na quinoa pudding.
Bayanan abinci na gina jiki, ta hanyar hidima:
Calories: 325
Fat: 5g
Sodium: 67mg
Fiber: 5g
Protein: 11g
Idan kana son yin kayan cin abinci mai kyau irin su wannan, duba wannan cikakkiyar ɗakunan girke-girke mai kyau , ciki har da ƙananan calories da kyauta maras kyauta, ko, idan kun kasance mai girma na quinoa fan kamar ni, ku ' Gaskiya yana so ka duba wadannan hanyoyi don samun quinoa don karin kumallo , kuma waɗannan ra'ayoyin don amfani da quinoa .
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 254 |
| Total Fat | 2 g |
| Fat Fat | 0 g |
| Fat maras nauyi | 1 g |
| Cholesterol | 0 MG |
| Sodium | 58 MG |
| Carbohydrates | 56 g |
| Fiber na abinci | 5 g |
| Protein | 6 g |