Jiri ma nwa, uhie ma obu na-acha ọcha quinoa (ma ọ bụ nchikota nke 3) na nri a na-eri gluten-free maka isi nke quinoa. Quinoa bụ nwa nwanne nna amaranth, ọ bụkwa otu n'ime ihe oriri oge ochie nke Incas. Ọ bụ protein na vitamin ọgaranya nri, ọ bụ ezie na ọ na-ekwu na ọ bụ mkpụrụ, quinoa na-eri dị ka ọka na ọ bụ nhọrọ magburu onwe ya maka ndị na-ele nri ọka ha. O nwere ihe omuma amino achoro ma tinyere amaranth nwere protein kachasi elu nke ihe ubi nile. Quinoa bụ ike maka ahụ dum, nakwa maka akụrụ karịsịa. Ọ bụghị nanị na quinoa elu na protein, ọ bara ọgaranya na calcium, ígwè, na B vitamin. Ọ na-eme ezigbo ọka, a ga-ejikwa mmanụ olive mee ya, na-egbutu ahịhịa ya, na-efesa ya ma ọ bụ na-agba chaa chaa ndị ọzọ. Ịnwere ike ịgbakwunyekwu mmiri ma gbanye ya Quinoa Porridge, ma ọ bụ bido ya n'ime ihe ọṅụṅụ dị ụtọ na ugu na Quinoa Pudding na apụ na fig . Enwere ike iji ya na soups, ihe ndị e ji esi nri na ọtụtụ salads ma ọkụ na oyi. Ghichaa quinoa gị mgbe niile ka ị wepụ saponin resinous dị ilu nke osisi ahụ. Aghachawo ọtụtụ ahịa na-ere quinoa ma ana m enyecha m mmiri. Leftover quinoa ga-, refrigerated maka 2-3 ụbọchị.
Ihe Ị Ga-achọ
- 2 iko mmiri
- 1 cup quinoa
- 1 tuo nnu (oké osimiri)
Otu esi eme ya
Rinse quinoa na igbapu ya. Tinye mmiri ahụ, quinoa na osimiri nnu na obere obere saucepan. Tinye ebe okpomọkụ dị elu ruo mgbe ọ na-abịa na obụpde. Belata okpomọkụ na ala, nwuo otu ugboro, ma kpuchie ite ahụ. Richaa quinoa maka minit 18-20, ruo mgbe mmiri etinyela ya. The quinoa ga-aghọ ubé translucent ma pulite a obere "ọdụ" dị ka ọ na-esi nri. Kwe ka o dina maka n 'ise nkeji na oku.
Fluff quinoa na ndụdụ. Copyright 2014 site Jen Hoy
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 74 |
| Ọnụba abụba | 1 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 0 g |
| Cholesterol | 0 mg |
| Sodium | 107 mg |
| Carbohydrates | 13 g |
| Fri nri | 2 g |
| Protein | 3 g |