Mai sauƙi, mai sauri da sauki mai cin ganyayyaki da vegan quinoa salad ko quinoa pilaf girke-girke tare da wake wake, masara da sabo ne cilantro, da kuma kayan ado tare da ruwan 'ya'yan itace mai lemun tsami da barkono cayenne ko foda - wanda aka shirya ta dadin dandano na Mexico. Babu hakikanin hanyar da ba daidai ba don yin salatin quinoa , kuma wannan girke-girke ya haɗa shi da bit daga saba quinoa da veggies.
Wannan kayan cin ganyayyaki da kayan cin nama ne za'a iya amfani dashi da kuma dumi, ko sanyi a cikin firiji kafin yin hidima don bada damar dadin dandano. Tashi shi a hankali kafin ya yi hidima kuma ya ba shi wani nau'i na lemun tsami da kuma ƙurar gishiri a teku don ƙyatar da dandano. Wannan girke-girke yana da lafiya, high-fiber, high-protein mai cin ganyayyaki da kuma kayan lambu vegan da kyauta baki-free (duba girke-girke bayanin kula a kasa).
Kuna son canza abubuwa a bit? Gwada wannan salatin saƙar zuma baki da kaniwa maimakon quinoa! Kuma, idan ka ga cewa kana son wannan kayan abinci mai gina jiki quinoa da ƙwayar wake-wake na fata, za ka so ka gwada wasu daga cikin wadannan bakwai masu cin ganyayyaki quinoa salad ideas .
Shin ya ragu? Yi amfani da salatin quinoa don ƙirƙirar gishiri maras nama, ƙara a cikin salsa da kuma sanya kanka wasu burritos mai cin ganyayyaki, ko, bincika waɗannan ra'ayoyin don yadda za a yi amfani da ƙananan quinoa.
Abin da Kayi Bukatar
- 1 tbsp. man zaitun + 2 tbsp.
- 3 albasa kore, yankakken
- 3 cloves tafarnuwa, minced
- 1 kofin quinoa
- 2 kofuna
- kayan lambu ko ruwan
- 1 12-oz. iya cin ganyayyaki baƙi ne, ya zubar
- 1 kofin kernels masara
- 2 tbsp. yankakken sabo ne cilantro
- 2 tbsp. ruwan 'ya'yan itace mai tsami
- 1/2 tsp. cayenne barkono ko barkono foda (na zaɓi)
Yadda za a yi shi
- A cikin babban skillet, sautee da tafarnuwa a daya cakuda man zaitun na minti 2-3, to, ku ƙara yankakken kore albasa da zafi don wani minti daya ko biyu.
- Add a cikin quinoa da kayan lambu broth ko ruwa. Rufe, kawo a tafasa, sa'annan rage zafi don rage jinkirta.
- Bada quinoa don dafa, an rufe shi, tsawon minti 20-25, sai an cika shi sosai kuma za a iya fure shi tare da cokali mai yatsa; Mafi yawan ruwan ya kamata a tuna.
- Kula da quinoa kamar yadda yake dafa da kuma ƙara a cikin kernels na kudan zuma, da wake baki da cakuda barkono ko barkono cayenne (don dandana) kawai minti daya ko biyu kafin a yi quinoa aikin dafa don yin zafi ta hanyar. Dama sosai don rarraba kayan yaji a ko'ina.
- Cire quinoa daga zafi da kuma motsawa a cikin ruwan 'ya'yan lemun tsami da kuma rage ruwan cakuda biyu na man zaitun da kakar tare da gishiri ko tishiri gishiri da kuma bit of barkono barkono, hada da kyau. Ku ɗanɗani, kuma ku gyara kayan yaji don ku dandana.
- Add a cikin yankakken cilantro sabo kafin yin hidima. Ji dadin!
Recipe bayanin kula:
Har ila yau wannan kayan ado mai gina jiki mai gina jiki mai gina jiki mai gina jiki ba tare da yalwaci ba idan kayan kayan yaji da kayan lambu ba su da kyauta (ko, amfani da ruwa don dafa quinoa a maimakon kayan lambu). Karanta alamomi, ko kuma, tabbatar da amfani da kayan lambu na kayan lambu naka na gida idan kana so ka tabbatar da rashin kyauta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 703 |
| Total Fat | 11 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 0 MG |
| Sodium | 36 MG |
| Carbohydrates | 127 g |
| Fiber na abinci | 26 g |
| Protein | 32 g |