Quinoa, Tuna na Chickpea Salad

Nke a na-atọ ụtọ quinoa , tuna, na chickpea salad uzommeputa bụ ihe siri ike na ezinụlọ m.

A na-ejikwa tuna tuna, chickpeas , spina baby, cilantro, Mint, celery, eyịm mmiri na tomato nwa. Ihe mgbakwasa bụ nchikota mmanụ olive na-esiteghi na-amaghị nwoke, ihe ọṅụṅụ lemon, na garlic. Nri ndị ahụ dị ebube ma nwee protein ndị ahụ, salad na-eme nri n'onwe ya.

Ihe Ị Ga-achọ

• Maka Uwe:
• 1 ọkara kloovu garlic (grated)
• 2 tablespoons mmanụ oliv (
• agbakwunye-amaghị nwoke )
• 2 tablespoons lemon juice (freshly squeezed)
• Nnu nnu nchara
• Maka Salad:
• 1/2 iko quinoa
• 2 iko mmiri (kewara)
• 1/2 teaspoon nnu nnu
• 7 ounce / 200 ml nke mmiri echekwara mmiri (1 nwere ike, drained)
• 2 iko nwa akwukwo (enweghi ngwugwu)
• 14 ounces / 400 ml chickpeas (1 nwere ike, rinsed & drained)
• 1/3 iko celery (ihe a kpochapụrụ)
• 1/3 iko cilantro (akwụkwọ coriander, chopped)
• 1/3 iko mint (chopped)
• 2 mmiri eyịm (finely sliced)
• 8 tomato cherry (ma ọ bụ tomato nwa, ọkara)

Otu esi eme ya

1. Iji mee ka mgbakwasa: Na obere efere, jikọta klọb garlic, 2 pasent nke pasent-mmanụ olive na-adịghị ọcha, 2 ihe ọṅụṅụ lemon mmiri tablespoons na ncha nke oké osimiri nnu. Wepụ ya.
2. Iji mee salad: Ebe quinoa na obere, ovenproof nnukwu efere. Na-ekpuchi 1 cup mmiri esi mmiri na sook maka 5 nkeji. Jiri sieve iji kpoo ya ma nyezie quinoa ahụ dị ọcha na mmiri oyi. Gaa mkpịsị aka gị na ya mgbe ị na-asa ya.

1. Mee quinoa na obere saucepan ma tinye 1 iko mmiri na 1/2 teaspoon nke nnu nnu. Weta na obụpde, wee belata okpomọkụ na ọkara-ala ma kpuchie ya. Kwuo maka minit 15 ma ọ bụ ruo mgbe mmiri etinyela ya. Wepu quinoa si na ikpo ma kwe ka oche ruo nkeji ise na mkpuchi.
2. Ka ọ dị ugbu a, na nnukwu nnukwu efere, jikọta tuna, spinach, chickpeas, celery, cilantro, Mint, eyịm mmiri na tomato nwa.
3. Fluff quinoa jiri nwayọọ na ndụdụ wee gbakwunye na nri salad. Gbakwunye mgbakwasa wee gbasie mma iji kpoo ihe ndị ahụ.
4. Kewaa salad n'etiti 2 nnukwu ọkwá na-eje ozi.

More Australian / New Zealand Salad Recipes

• Salad Nicoise

Nutritional Guidelines (kwa na-eje ozi)
Calories	1082
Ọnụba abụba	30 g
Abụba buru ibu	4 g
Abụba na-enweghị ntụpọ	14 g
Cholesterol	45 mg
Sodium	817 mg
Carbohydrates	145 g
Fri nri	32 g
Protein	69 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.