Hilib qufac fudud oo qudaar ah iyo qudaarta quincea ama qamriga quinoa leh digir madow, hadhuudh iyo cilantro cusub, oo la jarjarey casiir liin cusub ah iyo basbaas cayriin ah ama budada kalluunka - waxyaabo ay ka mid yihiin dhadhanka Mexico. Run ahaantii ma jiraan wax khalad ah oo lagu sameeyo salad quinoa ah , iyo buuggani waxa uu ka kooban yahay quinoa caadiga ah iyo canjaha.
Tani khudradda iyo vegan Tani waxaa la siin karaa mid cusub oo diiran, ama qaboojiyaha qaboojiyaha ka hor inta aanad u adeegin si ay u oggolaadaan dhadhanka in ay horumaraan. Si tartiib ah ugu dheji ka hor intaad u adeegeysid oo siisid cadaadis kale oo ah lime cusub iyo boodhka milixda badda si loo daboolo dhadhanka. Cuntadani waa mid caafimaad leh, faytamiin sareeya , borotiinka dhirta sare leh iyo khudradda vegan iyo sidoo kale gabi ahaanba aan lahayn gluten-free (fiiri qoraalka saxda ah ee hoose).
Ma dooneysaa inaad wax ka bedesho waxoogaa ah? Isku day salad digir madow leh kaniwa halkii quinoa! Iyo, haddii aad ka heshid inaad jeceshahay qoyaankan khudradda ah ee khudradda iyo khudradda madow ee madow, waxaad rabi doontaa inaad tijaabiso qaar ka mid ah kuwan toddobada fikradood oo saladh qudaar leh .
Qaadashada hartay? Isticmaal salad quinoa ah si aad u sameysid sanduuq cagaaran ah, ku dar salsa qaar ka mid ah oo iska dhaji burritosyo khudradeed, ama, ka fiiri fikradaha ah sida loo isticmaalo quinoa ka baxsan.
Waxa aad u Baahantahay
- 1 tbsp. saliid saytuun + 2 tbsp.
- 3 basasha cagaaran, la jarjarey
- 3 xabo oo toon ah, qasacadeysan
- 1 koob quinoa
- 2 koob
- maraq qudaar ama biyo
- 1 12-oz. digirta madow, miiray
- 1 koob oo caleemo hadhuudh ah
- 2 tbsp. cilantro cusub la jarjaray
- 2 tbsp. casiir liin cusub
- 1/2 tsp. cayayaan cayriin ama budada kalluunka (optional)
Sida loo sameeyo
- In skillet weyn, qori ee toon ah hal qaado oo saliid saytuun ah 2-3 daqiiqo, ka dibna ku dar basasha cagaaran oo kulaylka ah iyo kuleylka kaliya daqiiqo ama laba daqiiqo.
- Ku dar quinoa iyo maraqa qudaarta ama biyaha. Dabool, isku karkari, ka dibna yareyso kuleylka si tartiib tartiib ah.
- U ogolow quinoa in uu karsado, daboolo, ilaa 20-25 daqiiqo, ilaa inta si buuxda loo kariyey oo loo daadin karo fargeeto; inta badan dareeraha waa in la nuugo.
- Indhaha ku hay quinoa sida ay u karisid oo ku dar miisaanka hadhuudhka, digirta madow iyo budada caanaha ah ama basbaas cayriin (dhadhamin) hal daqiiqo ama laba ka hor intaan quinoa la karinin si loo kululeeyo. Si fiican u walwal si tartiib tartiib ah u kala qaybso.
- Ka qaad quinoa kuleylka oo walaaq ku dhex mari juuska lime oo ku dhaaf laba qaado oo saliid saytuun ah iyo xilli milix ah oo milix ah ama cusbo cusbo ah iyo waxoogaa basbaaska madow, oo si fiican isku dhafan. Dhadhami, oo hagaajinta xawaashka dhadhanka.
- Ku dar cilantro la jarjaray ka hor inta aanad u adeegin. Ku raaxeyso!
Qoraalka cuntada:
Tani sidoo kale waa borotiinno sare iyo gluten-free macaanka khudradda haddii dhir udgoon iyo maraq khudradeedu yihiin gluten-free (ama, isticmaal biyo si aad u kariso quinoa halkii maraq khudradeed). Akhri calaamadaha, ama, hubi inaad isticmaashid maraqa khudradda cagaaran ee gurigaaga haddii aad rabto inaad hubiso in uu yahay gluten-free.
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 703 |
| Total Fat | 11 g |
| Fatuurad la ruxay | 2 g |
| Fat | 6 g |
| Kolestarool | 0 mg |
| Sodium | 36 mg |
| Carbohydrateska | 127 g |
| Fiber diirran | 26 g |
| Protein | 32 g |