Quinoa da baki baki hada don yin cin ganyayyaki da vegan quinoa salatin ko pilaf girke-girke dace a matsayin abincin rana, salatin ko abincin dare entree. Quinoa da wake suna samar da adadin sunadaran gina jiki, da kuma ruwan 'ya'yan itace mai ruwan' ya'yan itace da kuma cilantro suna ƙara abincin da ke cikin Mexico.
Kernels na masarawa ko kyawawan barkono barkono zasu ci gaba, idan kuna son ƙara wasu kayan sabbin kayan sabo a cikin wannan saƙar zuma, da kuma dash ko sau biyu na abincin sauya, barkono mai karami ko cayenne zai kasance abin karɓa idan kun kasance kamar bit na kayan yaji.
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.
Har ila yau, duba: Gwangwan nama mai sauƙi mai sauƙi da lafiya
Abin da Kayi Bukatar
- 1 Gidan man fetur + 2 Tbsp
- 1 matsakaici-kananan albasa (yankakken)
- 3 cloves tafarnuwa (minced)
- 1 kofin
- quinoa
- 2 kofuna waɗanda kayan lambu broth ko ruwa
- 1 12-oz. iya cin ganyayyaki baƙi (drained)
- 2 manyan tumatir (diced)
- 1/4 kofin sabo ne cilantro (yankakken)
- 1/4 kofin ja da albasarta, (sliced na bakin ciki) - zaɓi amma ƙara da kyau texture da crunch
- Salt da barkono, dandana
- 2 Tbsp. ruwan 'ya'yan itace mai tsami
Yadda za a yi shi
A cikin babban skillet, saute albasa da tafarnuwa a man zaitun na 3-4 minti. Add quinoa da kayan lambu broth ko ruwa. Rufe, kawo zuwa tafasa, sannan rage zafi zuwa simmer. Bada damar dafa don minti 20-25, sai an dafa shi da quinoa kuma za a iya fure shi tare da cokali mai yatsa. Add dicks tumatir kawai 1-2 minti kafin quinoa aka yi.
Cire daga zafin rana da kuma motsawa a cikin wake wake, ruwan 'ya'yan lemun tsami, sauran 2 tablespoons na man zaitun, da kuma kakar kariminci da gishiri da barkono, dandana.
Dama a cikin cilantro da sliced ja albasarta kafin bauta.
Yana yin amfani da abinci guda hudu na quinoa tare da baƙar fata da tumatir. Wannan kuma abincin girbi ne mai gina jiki mai gina jiki mai gina jiki mai gina jiki mai gina jiki.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 488 |
| Total Fat | 9 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 5 g |
| Cholesterol | 0 MG |
| Sodium | 535 MG |
| Carbohydrates | 80 g |
| Fiber na abinci | 20 g |
| Protein | 25 g |