Quinoa Salad na Mint Mint na pasili Ntụziaka

Nri ọka quinoa ejiri ya na akwukwo nri ohuru, tinyere mint, pasili, ihe omimi lemon, na erimeri ohia, na-eme ka ihe ndi a di mma na obere abuba, nakwa dika onye anaghị eri anụ na vegan. Ekwela ka nke ahu tua egwu gi - ya adighi nma ma o bukwara ihe ozo ohuru!

Nri ọka quinoa na-esi ngwa ngwa karịa ọtụtụ mkpụrụ ọka ndị ọzọ ma bụrụ ezigbo ihe na-enye protein nke anaghị eri anụ na ihe dị ka gram 11 nke protein kwa iko nke quinoa. Ihe a na quinoa, pecan, na salad akwukwo ohuru di ma obu onye na eri anu ohia, nke o kwesiri ka o ghara inwe oke ocha, ot'odi, otutu garlic salts ga-enwe ihe ozo nke nwere ike inwe gluten zoro ezo, ya mere, oburu na ichoro uzo a ka enweghi ihe ozo. , jiri nlezianya gụọ akara nke nnu garlic gị, ma ọ bụ jiri ntinye mmanya na-adịghị eri oge mee oge salad gị.

Ihe Ị Ga-achọ

• 2 iko
• quinoa , tupu esi ya
• 1/2 iko pecans (osisi pine ma ọ bụ almọnd nwere ike gbanwere)
• 3 tbsp ọhụrụ mint, chopped
• 1/2 iko ọhụrụ pasili, chopped
• 3 scallions (eyịm green), chopped
• 3 tbsp mmanụ oliv
• 2 tbsp lemon juice
• 1 tsp garlic nnu
• nnu na ose, nụrụ ụtọ

Otu esi eme ya

1. N'ime nnukwu efere, jikọta quinoa, mkpụrụ, pasili, na mint.
2. Na efere dị iche, hichaa mmanụ olive, ihe ọṅụṅụ lemon, na garlic garlic, wee wụsa quinoa ahụ. Jiri nlezianya mee ihe mgbakwasa a na quinoa ka ị na-ekesa ma na-ejikọta nke ọma.
3. Oge na-emesapụ aka nnu na ose.
4. Tinye quinoa salad na refrjiraeto ma kwe ka ị daa na ọ dịkarịa ala minit 15 tupu ị na-eje ozi iji kpoo ihe oriri.

1. Jiri nwayọọ na-amanye ọzọ tupu ị na-eje ozi, na-atọ ụtọ ịhụ ma ọ bụrụ na achọrọ nnu na ose karị; gbanwee seasonings nụrụ ụtọ.

Ihe oriri na-edozi ahụ (si na Calorie Count):
Calories: 516, Calories si abụba: 235
% Uru Ụbọchị:
Total abụba: 26.1g, 40%; Ụba abụba: 2.9g, 15%
Cholesterol: 0mg, 0%
Sodium: 12mg, 0%
Total Carbohydrates: 58.8g, 20%
Fiber nri: 8.3g, 33%
Sugars: 1.1g
Protein: 14.1g
Vitamin A 19%, Vitamin C 22%, Calcium 8%, Ígwè 30%

Nutritional Guidelines (kwa na-eje ozi)
Calories	280
Ọnụba abụba	17 g
Abụba buru ibu	2 g
Abụba na-enweghị ntụpọ	7 g
Cholesterol	0 mg
Sodium	74 mg
Carbohydrates	28 g
Fri nri	4 g
Protein	6 g

(A na-agbakwụnye ihe ọmụma na-edozi ahụ na ntụziaka anyị site na iji nchekwa data na-arụ ọrụ ma bụrụ nke a ga-atụle atụmatụ.