A na-eji ihe ndị a na-edozi quinoa salad mee ihe na omenala Mediterranean gụnyere nri chiiz, oliv Kalamata na akwukwo nri ohuru. Ị nwere ike ime ka onye anaghị eri anụ a quinoa salad uzommeputa vegan site na omitting cheese cheese ma ọ bụ jiri vegan cheese dochie.
Dị ka nri na quinoa ? Amaara m na m na-eme! Ọ bụrụ na ọ dị gị ụtọ quiona, ị nwere ike ịchọrọ alaka ụlọ ma gbalịa ịchọta mkpụrụ osisi ndị ọzọ, dịka kaniwa , millet na teff ! Mkpụrụ zuru ezu dị ka ndị a dị mma, ma, ọ bụrụ na ịzụta ha na nnukwu, ha bụ ego! Na N'ezie, m hụrụ n'anya ịzụ ahịa na nnukwu ! Ọ bụrụ na-amasị gị quinoa ugbua, ebe a bụ ụfọdụ ihe ike dum grains nke ị ga-agbalị.
Hụkwa: Ntuziaka quinoa dị mfe
Ihe Ị Ga-achọ
- 3-4 iko mmiri ma ọ bụ
- akwukwo nri
- 1 1/2 iko
- quinoa (uncooked)
- 1/4 iko apụl cider mmanya (i nwere ike iji ihe ọ bụla ị chọrọ)
- 2 cloves garlic (minced)
- 2 tablespoons lemon juice (ihe ọṅụṅụ si otu lemon)
- 3 tbsp mmanụ oliv
- 1/2 iko kalamata olive (sliced ma ọ bụrụ na achọrọ)
- 1/3 iko nri pasili (chopped)
- 1/3 iko ọhụrụ cilantro (chopped)
- 1 yabasị ọbara ọbara (diced)
- 1 cup tomato cherry (sliced na ọkara)
- Nhọrọ: 1/2 cup chopped artichoke hearts
- Dash nnu (ma ọ bụ ka o rie)
- Dash ose (ma ọ bụ na-atọ ụtọ)
- 1/2 cup feta cheese (crumbled)
Otu esi eme ya
1. Na-ajụ-nnukwu saucepan, gbanye quinoa na broth akwukwo nri nkeji minit 15-20, ruo mgbe obi dị nro, mgbe ụfọdụ. Kwe ka ajụkwa oyi.
2. Na obere efere, jikọta mmanya na mmanya, lemon ihe ọṅụṅụ, garlic, na mmanụ olive.
3. Jiri nwayọọ gụkọta quinoa na ihe ndị ọzọ fọdụrụnụ, ma e wezụga feta. Wunye ngwakọta mmanụ olive n'elu quinoa.
4. Gakwunye nnu na ose ka o rie ma jiri nwayọ nwuo na cheese.
5. Ị nwekwara ike ịgbakwunye akwụkwọ nri ndị ọzọ ịchọrọ, dịka broccoli na-ejighị ya na-eme ka ọ bụrụ nke a na-ejighị ya na-acha, na-acha nri ma ọ bụ na ose.
Ihe oriri na-edozi ahụ, site n'ije ozi:
Calories: 399; Calorie si abụba: 163
% Uru Ụbọchị:
Total abụba: 18.1g 28%
Ụba abụba: 4.7g 23%
Cholesterol: 17mg 6%
Sodium: 225mg 9%
Total Carbohydrates: 46.7g 16%
Fiber nri: 5.6g 22%
Sugars: 3.0g
Protein: 12.6g
Vitamin A 18%, Vitamin C 24%, Calcium 15%, Ígwè 20%
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 345 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 17 mg |
| Sodium | 1,076 mg |
| Carbohydrates | 36 g |
| Fri nri | 5 g |
| Protein | 13 g |