Yadda za a Kashe Quinoa Aiki A Kowane Lokaci

01 na 06

Quinoa: A lafiya, m hatsi

Da zarar an samo shi a wuraren shayarwa na kiwon lafiya, quinoa ya zama daya daga cikin hatsin da aka fi sani a kan ɗakunan gine-gine-kuma saboda kyakkyawan dalili. Yana da cikakke hatsi tare da gram 8 na gina jiki-a gaskiya, yana da cikakkiyar furotin, wanda ke dauke da dukkanin amino acid guda tara, wani abu da ba'a samuwa a cikin abincin da aka shuka. Kuma idan wannan bai isa ba, quinoa yana da tsayi a cikin fiber kuma mai arziki a bitamin da ma'adanai. Duk wannan ba kawai ya sa wannan hatsi mai mahimmanci ba ne amma kuma ya sa ya zama sashi mai kyau ga wadanda cin cin ganyayyaki da dabbobi. Da kuma karin kari? Wannan hatsi mai mahimmanci ba shi da kyauta.

Quinoa yana samuwa a launuka masu yawa ciki har da fararen, ja, baki, purple, da rawaya. Daren fararen ne yayin da launuka masu duhu suna ƙara ƙarin crunch zuwa ga jita-jita. Lokacin da yazo don cin abinci quinoa, idan kun san yadda za ku dafa shinkafa duk an saita ku-hanya ce daidai-duk da cewa quinoa ke dafa a kasa da rabin lokaci na wasu shinkafa! Duk da yake akwai wasu hanyoyi na dafa abinci quinoa, ciki har da a cikin shinkafa na shinkafa, wannan hanyar dafa abinci na dafa zai samar da quinoa.

02 na 06

Ƙayyade yadda yawancin Quinoa za Ka Bukata

Kafin ka fara dafa abinci, kana buƙatar gano yadda kuka dafa quinoa da kake son kawo karshen; Yin hidima shine 1/2 kofin. Quinoa ƙaruwa sau uku a girman lokacin dafa shi, don haka, idan kana so ka kawo karshen tare da kofuna na 3 na dafaccen quinoa, auna 1 kopin bushe quinoa. Idan kana so 2 kofuna na dafa quinoa, auna daga 2/3 kopin bushe quinoa, da dai sauransu.

Don dafa quinoa, za ku yi amfani da kashi 2: 1 na ruwa zuwa quinoa, ko 2 kofuna na ruwa ga kowane 1 kopin bushe quinoa. Zaka iya amfani da wani ruwa ba tare da ruwa, kamar kaza, kayan lambu, ko naman gishiri, wanda zai kara jin daɗi mai kyau ga ƙarshen tasa.

03 na 06

Kurkura da Quinoa

Quinoa yana da tarihin halitta wanda ake kira saponin wanda zai iya ba da ɗanɗano mai ɗanɗanar hatsi. Don cire wannan, akwai buƙatar ka wanke quinoa don cire duk wani daga zuriyar. An riga an yi wannan aikin a cikin wasu quinoa na boxed, amma kuna iya sake maimaita tsari idan kun kasance ba ku sani ba.

Don wanke hatsi, a zub da quinoa a cikin raga mai tsabta kuma ku wanke tare da ruwa mai sanyi don 2 zuwa 3 mintuna, kuzari tsaba tare da hannayenku don cire duk sauran.

Idan ba ku da raguwa, za ku iya sanya quinoa a cikin babban kwano na ruwa na minti daya, sannan ku canza ruwa kuma ku maimaita don tabbatar da wankewar quinoa. Tabbatar yin aiki tare da hannunka yayin wannan tsari don cire duk sauran.

04 na 06

Toast da Quinoa

Wannan wani mataki ne na zaɓi, amma cin ganyayyaki za su fitar da nutsewar su da zaki da kuma sa don karin kayan ƙanshi wanda ya fi dacewa (kama da lokacin yin pilaf shinkafa). A cikin saucepan ka shirya yin dafawar quinoa, ƙara gizon zaitun ko canola man fetur da dumi a kan matsakaici-zafi kadan. Ƙara sharaɗin quinoa da kuma motsawa kullum, toast da hatsi har sai sun juya zinariya, 6 zuwa 8 da minti. Kawai kula da shi a hankali kuma ci gaba da motsawa kamar yadda quinoa zai iya ƙona sauƙi.

05 na 06

Cook da Quinoa

Hakazalika, ƙara ruwa (ko sauran ruwa) da quinoa, tunawa da rabo na 2: 1. Juya zafi zuwa sama, kuma kawo ruwa da quinoa zuwa tafasa. Da zarar ya kai cikakken tafasa, juya zafi zuwa matsakaici, sanya murfin a kan saucepan, kuma simmer quinoa na mintina 15, ko har sai dukkan ruwan ya shafe kuma kernels "sun bude bude." Idan akwai kadan daga cikin ruwa a kasa na kwanon rufi, zaka iya cire daga zafi amma barci ya rufe minti 5 don sauran ruwan da za'a rage.

06 na 06

Yi amfani ko ajiye Quinoa

Da zarar quinoa ya gama dafa abinci, tofa shi da cokali mai yatsa. Yanzu kun kasance a shirye don amfani da quinoa. Kuna iya ji dadin shi a salads, a matsayin abincin kumallo, ko a cikin girke-girke inda za ku yi amfani da shinkafa irin su barkatarda barkono .

Idan ba ku shirya yin amfani da dukkan quinoa da kuka dafa ba, ana iya adana shi a cikin akwati da aka rufe a firiji don kwana uku.