Quinoa oo ay la socdaan pecans ayaa ku dhajiya boodh la dubay. Haddii aad karkari karto biyaha oo aad jarjartey barkad - waxaad sameyn kartaa macmacaan khudradeed cufan leh. Ku dar mashiinka bukaanka ee quinoa-cufan leh dhir cusub, sabiib iyo foorno si aad u cuntid cuntadeena quraacda ah Thanksgiving Cuntada si aad ugu adeegto martida khudradda ama vegan - way ku jeclaan doonaan!
Ma u baahan tahay buuggan yar in uu noqdo gluten-free sidoo kale? Hubi maaddooyinka ku jira maraqa khudradda ah (qaar ka mid ah maraqyada khudradda laga iibsado waa gluten-free oo qaarna aaney ahayn), oo ka fiiri liiska maaddooyinka lakabka candhuufta liiska. Ma hubo? Isticmaal cayayaanka caadiga ah iyo biyaha halkii aad ka heli lahayd maraq khudradeed, ama samee maraq khudradeedka gurigaaga ah si aad ugu isticmaasho cuntadan.
Hoos u diyaari khudradda iyo vegan khudradda cagaaran ee khudaarta si aad u tijaabiso.
Waxa aad u Baahantahay
- 2 cadho cad
- Qiyaas ahaan 1 tbsp
- vegan margarine
- 1 koob quinoa
- 2 koob oo ah maraq qudaar ama biyo
- 1/4 koob oo basbaas ah
- 2 Tbsp duqadda gawaarida cusub
- 1/4 koob oo sabiib ah
- 1/4 koob oo ah candhuuf ama nadiifin joogto ah
- 2 Tbsp oo ah khaliijka balsamic
- 2 tbsp oo saliid ah
- 2 tsp
- khamiirka nafaqada (ikhtiyaar)
Sida loo sameeyo
- Foornada kulaylka ah ilaa 400 darajo.
- Marka hore, jeex juuska miraha ku jira kala badh oo ka saar miraha. Marka xigta, waxay ku faaftaa waxoogaa margarine ah oo ku jirta gudaha mindhicirka, ka dibna ku sii daa xaashida dubista, hoos u dhig. Waxaad dubisaa cadaajadaada dabka ilaa 20-25 daqiiqo, ama ilaa inta jilicsan.
- Inkasta oo cagaarka cagaarka ah la dubayo, diyaariso quinoa. Isku walaaq quinoa, daboolan, maraq khudradeed ama biyo 12-14 daqiiqo, ama ilaa quinoa la kariyey oo dareere ah ayaa la nuugay. Ku dar basalca la kariyey inta lagu jiro 5 daqiiqo ugu dambeysa wakhtiga karinta. Haddii aad leedahay quinoa la karkariyey, waxaa laga yaabaa inaad sidoo kale u isticmaasho taas.
- Marka quinoa la kariyo, ka saar digsiga kuleylka iyo qaso sabiibta, pecans, balsamic balsamic, saliid saytuun iyo khamiirka ikhtiyaariga ah. Xilligaas si deeqsinimo leh leh milixda badda iyo basbaaska dhulka, dhadhamin.
- Qaybi walxaha quinoa ee ka mid ah afartan qaybood oo jilicsan oo jilicsan, oo si tartiib tartiib ah ugu riixaya. Iska ilaali dusha sare ee squash kasta oo leh dhar cusub oo dhir ah oo cusub si aad u fiican.
Cuntada raaxo ku cun!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 256 |
| Total Fat | 15 g |
| Fatuurad la ruxay | 2 g |
| Fat | 9 g |
| Kolestarool | 0 mg |
| Sodium | 395 mg |
| Carbohydrateska | 27 g |
| Fiber diirran | 5 g |
| Protein | 6 g |