Tani waa cunto karis ah oo fudud oo loogu talagalay quinoa oo dhan dhadhan leh oo toonta iyo jiiska Parmesan. Inkasta oo tani ay tahay mid aad u macaan, waxa aad ku kala duwanaan kartaa adoo ku daraya qaar ka mid ah tofu la shiilay ama wixii khudrado ah ee aad adigu leedahay. Wixii nalalka vegan ah ee qaamuuska quinoa, waxaan quinoa my quiniga nafaqada nafaqada halkii aad ka sameysan lahayd jiiska Parmesan iyo saliid saytuun ah oo ku yaal subagga.
Quinoa toonta ah oo aan loo baahneyn in la cuno cunto buuxda laakiin waa bilaw fiican. Waxaan u maleyneynaa inay aad u weynaan doonto marka la barbardhigo roodhida tofu ama saxan dhinaca khudradda ah, ama laga yaabo inay la socdaan walxo khudradeed oo fudud.
Ma u baahan tahay in uu noqdo gluten-free? Kaliya hubi in aad isticmaasho maraq khudradda cagaaran, sida maaddooyinka kale, oo ay ku jiraan subagga, basasha, toonta, quinoa iyo farmaajada Parmesan dhammaantood waa kuwo aan lahayn gluten-free oo ammaan ahna qof kasta oo ka ilaaliya sarreenka. Akhri sumadda oo raadi maraq khudradeed kaas oo si cad loogu calaamadiyay gluten-free, ama, gurigaaga ku samee .
Waxa aad u Baahantahay
- 1 tbsp. subag (ama margarin vegan ama saliida sayniska ah haddii aad rabto inay noqoto vegan)
- 1 basal yar oo basal ah, oo la jarjaray
- 3 illaa 4 xabo, qasacadeysan
- 2 koob
- maraq khudradeed
- 1 koob oo quinaan ah
- 1/4 tsp. cusbo, ama dhadhamin (milix badda ama cusbo kosher ah had iyo jeer waa fiican yahay)
- 1/4 koob oo jiis farmaajo ah (ama khamiirka nafaqada ah si aad u samayso vegan)
Sida loo sameeyo
- Marka hore, digsi dhexdhexaad ah, ku dar digada la jarjaray iyo toonta la kariyey ee saliidda ama saliida saliidda ah kuleylka dhexdhexaad ah ilaa 3 ilaa 5 daqiiqo, ilaa basasha ay bilaabaan inay jilicsanaadaan. Iska yaree kulaylka ilaa dhexdhexaad.
- Next, ku dar maraq qudaar ah iyo quinoa. Dabool digsiga, oo u oggolow in la karkariyo ilaa dareeraha inta badan la nuugo, quinoa waxaa la kariyaa ilaa shan iyo toban daqiiqo.
- Ka saar digsiga kuleylka, iyo si tartiib ah isku qaso ama "fluff" quinoa leh fargeeto si aad si buuxda u qaybiso qoyaan dheeraad ah.
- Xilligaaga quinoa si fudud u cusbo dhadheer si aad u dhadiso, kuna dar farmaajada Parmesan, isku darka si aad isugu deyso oo u oggolaato jiiska Parmesan inuu dhalo. Ama, for a vegan version, isku daraan khamiirka nafaqada halkii jiiska Parmesan.
Isku- dhaji cunto fudud oo quinoa ah si aad u tijaabiso
Macluumaadka nafaqada (laga bilaabo Calorie Count), adeeg kasta:
Kaaliyeyaasha: 318, Kalooriyeyaasha laga helo Fataha: 95
% Qiimaha Maalinlaha:
Fataha Wadarta: 10.6g, 16%
Faturcelin leh: 4.5g, 23%
Kolestarool: 18mg, 6%
Wadarta Carbohydrateska: 40.5g, 13%
Fiber Fiber: 4.4g, 18%
Protein: 14.9g
Vitamin A 3%, Vitamin C 4%, Calcium 14%, Birta 17%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 230 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 725 mg |
| Carbohydrateska | 42 g |
| Fiber diirran | 5 g |
| Protein | 9 g |