Weeknight Quinoa Chili - Guiso de Quinoa da Frijoles

Wannan abu ne mai sauƙi da sauri wanda yake cikakke ga bukukuwan makonni na daki - ko yin babban tsari a karshen mako kuma ya ji dadin shi a duk mako. Quinoa ƙara da furotin da rubutu mai kyau ga wannan mai cin ganyayyaki, amma zaka iya sauya naman sa ga quinoa don yin karami na al'ada.

A quinoa dafa a cikin tumatir miya, ba shi da wani dadi mai kyau kyawawan quality. Ana amfani da wake da gwangwani don ajiye lokaci, kuma game da kowane kayan lambu da kake da shi zai iya aiki.

Abin da Kayi Bukatar

• 2 gurasar man zaitun
• 1 babban albasa (yankakken)
• 1 tumatir (diced)
• 3 cloves tafarnuwa (minced)
• 1/4 kofin yankakken cilantro
• 3-4 albasa kore (yankakken)
• 2 teaspoons cumin
• 1 teaspoon kyafaffen paprika
• 2 teaspoon Chili foda (ko dandana)
• 1 tablespoon duhu launin ruwan kasa sugar
• 1 teaspoon gishiri
• 3/4 kofin quinoa
• 1 kofin tumatir miya
• 1 kofin ruwa (ko kayan lambu broth)
• 2 gwangwani koda wake
• 1 kofin masarar sanyi (na zaɓi)

Yadda za a yi shi

1. Sanya man zaitun a cikin babban saucepan. Ƙara albasa da kuma dafa a kan matsanancin zafi har albasa yana da taushi da m, kimanin 5 zuwa 8 da minti.
2. Ƙara tumatir, albasa kore, tafarnuwa, cilantro, cumin, smanda papalina, foda, gishiri mai launin ruwan gishiri da gishiri, da kuma dafa, yin motsawa, har sai duk kayan lambu suna da taushi.
3. Ƙara quinoa da kuma dafa don minti daya. Ƙara tumatir miya da ruwa da motsawa da kyau. Rufe kuma simmer chili kan zafi kadan har sai an dafa shi da quinoa, kimanin minti 20. (Gurasar quinoa za ta bayyana kumbura kuma suna da kankanin mota / wutsiya).

1. Ƙara wake da masara (zaɓi) kuma dafa don karin minti 5 zuwa 10, ko har sai wake da masara suna zafi. Season tare da gishiri da barkono dandana.
2. Ku bauta wa tare da shinkafa, cakuda cheddar, kirim mai tsami, yankakken albasarta, tortilla kwakwalwan kwamfuta, da dai sauransu.

Gudanar da Sha'idodin Abinci (ta hanyar bauta)
Calories	267
Total Fat	6 g
Fat Fat	1 g
Fat maras nauyi	4 g
Cholesterol	0 MG
Sodium	168 MG
Carbohydrates	44 g
Fiber na abinci	10 g
Protein	12 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.)