Ku dar koobkan quandoa oatmeal nafaqo leh si aad u uruuriso cunto kariska cuntada. Quinoa waa dalag sarreeya oo koraya oo ku yaala buuraha Andean ee Koonfurta Ameerika. Waxay leedahay dhadhan nafaqo leh oo qurux badan - raaxo leh ee roodhiga fiicani.
Maaddada quinoa waxay u baahan tahay in la kariyo ka hor inta aan lagu darin rootiga, ama dufan quinoa ah (qaab shay la shiiday ee quinoa loola jeedo in la cuno sida kuleylka kulul oo u eg bakeeriga) kiniinka la kariyey iyo baabi'inta tallaabada dheeriga ah.
Haddii aadan haysan mashiinka rootiga, ha ka welwelin. Isku day inaad soo barbardhigi lahayd rooti quinoa samaysay habkii hore loo qaabeeyey.
Waxa aad u Baahantahay
- 1/3 koob quinoa (ama 1/2 koob
- gaaska quinoa )
- 2/3 koob oo biyo ah (cunto karinta quinoa, aan loo baahnayn haddii la isticmaalayo gaaska quinoa)
- 1 koob oo subag yar
- 1 qaado oo milix ah
- 1 qaado oo sonkor ah
- 1 qaado qaado malab
- 4 qaado oo sabdo ah
- 1/2 koob oo ah miro yar
- 1/2 koob oo bur ah oo sarreen ah
- 1 koob oo bur ah oo bur ah
Sida loo sameeyo
- Ku dar quinoa digsi oo ku dabool biyo (haddii la isticmaalayo burka quinoa halkii quinoa cayriin ah, ka boodi tallaabadan). Soo qaado karkariyo iyo isku kari ilaa 5 daqiiqadood, daboolay.
- Iska daa kuleylka iyo quinoa fadhiiso, dabool, 10 daqiiqo.
- Ku dar maaddooyinka oo dhan mashiinka rootiga, oo ay ku jiraan quinoa la kariyey (ama burka quinoa), sida waafaqsan tilmaamaha soo saaraha.
- Mashiinka barnaamijka loogu talagalay kibista miraha oo dhan iyo dubi.
- Cuntada ha qaboobee ka hor inta aan la jarin.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 295 |
| Total Fat | 14 g |
| Fatuurad la ruxay | 7 g |
| Fat | 5 g |
| Kolestarool | 25 mg |
| Sodium | 517 mg |
| Carbohydrateska | 37 g |
| Fiber diirran | 4 g |
| Protein | 6 g |