Ebube na-eto eto dịka "ọka buru ibu nke ọdịnihu," quinoa sure biri ndụ ya ruo na aha ya dịka ọ ghọwo ụzọ dị mma na osikapa na pasta. Ma ọ bụ n'ihi na ọ bụghị naanị eziokwu ahụ bụ na ọ dị ntakịrị n'ime carbohydrates - quinoa bụ ihe oriri na-edozi ma dị elu karịa abụba ndị a na-ejighị edozi. Ọ nwekwara protein karịa ọka ọ bụla ọzọ, a na-ewerekwa ya dị ka protein zuru ezu ebe o nwere ihe amino acid asatọ dị mkpa. Quinoa bụ gluten free.
Uru ọzọ bụ oge nri ya - ọ na-ewe ihe dị ka ọkara oge iji esi nri dịka osikapa na-acha, na obere acha ọcha na-acha ọcha na-agbatị ruo ugboro anọ n'isi olu ha, na-eme ka ọ gafee ogologo oge. Ihe si na ya pụta bụ ihe na-adịghị mma nke bụ akwa ákwà ọcha zuru oke iji mepụta efere dịgasị iche iche na ihe dị iche iche nke flavors. Nke a na-edozi ọdịda ọdịda anyanwụ nke ọdịda anyanwụ nke ọdịda anyanwụ nke quinoa salad bụ nnukwu nri ndị anaghị eri anụ ma ọ bụ ihe oriri na-atọ ụtọ na ọkụkọ, anụ ezi ma ọ bụ ogwu maka nri zuru ezu.
Ihe Ị Ga-achọ
- 1 cup uncooked quinoa
- 2 iko abụba na-enweghị abụba, efere obere ọkụ sodium
- 1 cup ọka ọhụrụ ma ọ bụ nke kpọnwụrụ akpọnwụ
- Otu 15-oz. nwere ike na-acha obere sodium ojii
- 1 cup tomato greepu, halved
- 1/4 cup finely chopped red onion
- 1 ose na-acha odo odo, nke a kpochapụrụ
- 1/4 cup chopped fresh cilantro
- Ihe ọṅụṅụ nke 1 nnukwu lime ma ọ bụ 2 obere (ihe dị ka 1/4 cup)
- 1 tbsp. gbakwunyere 1 tsp.
- extra virgin olive oil
- 1/2 tsp. cumin
Otu esi eme ya
- Rinye quinoa n'ụzọ zuru ezu na colander iji wepu ya na mkpuchi ilu ya.
- Mee quinoa na 2-quart saucepan na efere ọkụkọ. Were na obụpde, mgbe ahụ kpuchie na simmer maka minit 10 ruo 15, ruo mgbe mmiri na-etinye obi na quinoa bụ fluffy. Kwe ka ajụkwa oyi.
- Tinye ebe a na-esi esi nri quinoa na efere salad na ọka, nwa agwa, tomato, yabasị ọbara ọbara, ose jalapeno, na cilantro.
- Na obere efere, whisk lime juice, extra virgin olive oil, na cumin. Drizzle n'elu quinoa salad, wee toss.
Site na-eje ozi: Calories 181, Calories si abụba 34, Total abụba 3.8g (nọdụ 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g