Nke a gluten-free na vegan quinoa tabbouleh salad (nakwa spelled tabouleh ma ọ bụ tabouli) salad na-eme ka ahụ ike, ọka dum na elu-protein quinoa kama nke wheat bulgur nke a na-eji eme ihe na tabouli Ezi ntụziaka. Ọ bụ n'ezie a abụọ na-otu: ị ga-esi quinoa salad nakwa omenala Middle Eastern tabbouleh, na ihe niile nke ingredients bụ onye anaghị eri anụ na vegan na free gluten, n'ihi ya, ọ bụ zuru okè nanị ihe ọ bụla nri ma ọ bụ ihe oriri uche. Quinoa salad nke ụdị ọ bụla bụ mgbe niile nnukwu nhọrọ ma ọ bụrụ na ị na-eme nwere ụfọdụ larịị quinoa na aka dị ka nke ọma.
Ọ bụrụ na ịchọrọ quinoa, ị nwere ike ịchọrọ alaka ma gbalịa mpempe akwụkwọ 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.
Ihe Ị Ga-achọ
- 1 cup quinoa
- 2 iko mmiri ma ọ bụ akwukwo nri
- 1 nnukwu ma ọ bụ abụọ na-ajụ tomato, chopped obere
- 1 kukumba, chopped (nhọrọ)
- 4 scallions (eyịm green), chopped
- 2 cloves garlic, minced
- 2 3 tbsp chopped ọhụrụ Mint
- 1/2 cup chopped pasili ọhụrụ
- 1/4 iko olive mmanụ
- 1/4 iko ihe ọṅụṅụ lemon (nke kachasị mma!)
- 1/2 tsp salt, ma ọ bụ nụrụ ụtọ (nnu mmiri ma ọ bụ nnu kosher kasị mma na uzommeputa a)
Otu esi eme ya
- N'okpuru ajuju, kpuchie quinoa n'ime mmiri ma obu akwukwo nri ma buru ihe ozo. Dịlata okpomọkụ ka ọ bụrụ ngwa ngwa simmer, ekpuchi, ma kwe ka quinoa ghee maka ihe dị ka nkeji iri 15, ma ọ bụ ruo mgbe edozi quinoa na ọtụtụ n'ime mmiri ahụ etinyewo obi. Mee ka ugbo onu ogugu oge ole na ole ka ikwe ka uzo ugbua nke ugbooku gbapu. Wepụ ya.
- Ka ọ dịgodị, ka quinoa na-esi nri ma ọ bụ dị jụụ, na nnukwu nnukwu efere, jikọta tomato ndị a kụrụ, chopped cucumbers, scallions, garlic, mint ọhụrụ, na pasili ọhụrụ.
- Ozugbo quinoa kachasị mma (ọ nwere ike ịdị ọkụ, ma ọ gaghị adị ọkụ) gbakwunye quinoa, mmanụ olive, ihe ọṅụṅụ lemon, na nnu, iji nwayọọ nwayọọ jikọta ya. Oge na nnu nnu ma ọ bụ nnu kosher, nụrụ ụtọ.
- Mee ka quinoa tabbouleh salad maka ọ dịkarịa ala otu elekere tupu ị na-eje ozi, ọkacha mma n'otu ntabi anya, ka ikpo ọkụ ahụ jikọta na ịzụlite zuru oke. Jiri nwayọọ gbaa ya niile tupu ị na-eje ozi.
- Nye nke a quinoa salad uzommeputa ihe ozo na-etinye mmanu ozo na uzuzu nke osimiri nnu ozigbo tupu o na-eje ozi maka ihe ozo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 298 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 673 mg |
| Carbohydrates | 38 g |
| Fri nri | 4 g |
| Protein | 7 g |