Mkpụrụ osisi, pawuda, na ihe ọṅụṅụ mkpụrụ vaịn na nchịkọta quinoa nri ụtụtụ maara nke ọma na ụmụaka ga-eri ya. Tinye ụdị mkpụrụ ọ bụla i nwere n'aka - unere, apụl ma ọ bụ tomato ga-aga nke ọma. Ọ bụrụ na ịnweghị oge iji sie quinoa ke usenubọk, sie ya n'abalị tupu, ma ọ bụ, gbalịa jiri ngwa ngwa quinoa flakes .
Jide ụfọdụ quinoa na aka iji mee nri ụtụtụ dịka nke a ngwa ngwa ma dị mfe. Ọ bụrụ na ịchọrọ inwe quinoa maka nri ụtụtụ, jide n'aka na ị ga-achọpụta ụzọ ndị a nwere quinoa maka nri ụtụtụ.
Nri ụtụtụ nke quinoa porridge bụ nri anụ anaghị eri nri, vegan, protein dị elu na enweghị gluten. Edere ya na ikikere site na ihe ọ bụla Vegan Cookbook.
Ihe Ị Ga-achọ
- 1 cup quinoa
- 2 - 2 1/2 iko mmiri
- 2/3 iko mmiri ara ehi
- 1 tsp.
- vegan margarine
- 1/2 tsp. pawuda
- 2 tbsp. maple sirop
- 2 tbsp. mịrị (nhọrọ)
- 2 unere, sliced (nhọrọ)
Otu esi eme ya
- Kpoo quinoa na mmiri na obere saucepan wee weta obụpde. Belata ka a kpochaa ma kwe ka esi nri, kpuchie, maka nkeji iri 15, ruo mgbe mmiri na-etinye aka.
- Wepu ya na ikpochapu ma jiri ya mechie quinoa na ndụdụ. Kpuchie, ma kwe ka ị nọdụ ala nkeji ise.
- Bido na margarine na mmiri ara ehi soy, ma na-anọgide na-edozi.
Ozi ntanetị, site n'ije ozi:
Calories: 416
Abụba: 8g
Sodium: 77mg
Fiber: 7g
Protein: 14g
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 377 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 69 mg |
| Carbohydrates | 82 g |
| Fri nri | 8 g |
| Protein | 7 g |