Qoorta oo dhan oo lagu daro geedo cusub, oo ay ku jiraan nadiifinta cusub, dhir, liin, iyo basal cagaaran, waxay ka dhigtaa macmacaan salad leh oo caafimaad leh iyo dufan yar, iyo sidoo kale khudradda iyo vegan. Ha u ogolaanin in ay ku cabsi geliyaan - waxay dhadhan fiican u tahay oo kaliya waa la burburinayaa dhadhan cusub!
Quinoa oo dhan oo caano ah ayaa ka dhaqso badan inta badan badarka iyo waa il heer sare ah oo ah borotiinka khudradda leh oo qiyaastii 11 garaam oo borotiin ah halkii koob ee quinoa la kariyey. Hase yeeshee saladha qudaarta, pecan, iyo saladh geedo cusub ah waa labadaba dufan iyo vegan labadaba, waana inay noqdaan kuwo aan lahayn gluten la'aanteed, si kastaba ha ahaatee, cusbooyinka dhoobada badani waxay yeelan doonaan waxyaalo dheeraad ah oo ay ku jiri karaan gluten qarsoon, markaa haddii aad u baahan tahay buuggan si uu u noqdo gluten-free , si taxadar leh u akhri calaamadda cusbo-toonkaaga, ama isticmaal badhanka aan lahayn gluten-free ee salad salad ah.
Waxa aad u Baahantahay
- 2 koob
- quinoa , pre-cooked
- 1/2 cup pecans (looska ama miraha laga beddeli karo)
- 3 tbsp cusub cusub, jar jartey
- 1/2 koob oo ah dhir cusub, la jarjarey
- 3 scallions (basasha cagaaran), la jarjarey
- 3 tbsp oo saliid ah
- 2 tbsp juice liin
- 1 xabo oo dhadhan qoyn ah
- milix iyo basbaas, dhadhamin
Sida loo sameeyo
- In baaquli weyn, isku daro quinoa, lawska, dhir, iyo naadi.
- In baaquli gaar ah, ku wad xidhaan saliid saytuun, juice, iyo cusbo toon, ka dibna ku shub quinoa pre-karsan. Si tartiib ah ugu riixaan dhaymahan iyada oo la wadaagaya quinoa si siman u kala firdhiya oo si fiican isu dhig.
- Xilliga leh qadar deeqsinimo ah oo milix iyo basbaas.
- Ku rid salad quinoa ah qaboojiyaha oo u ogolow in aad karisid ugu yaraan 15 daqiiqo ka hor inta aanad u adeegin si loogu oggolaado dhadhanka isku dhafan.
- Si tartiib ah mar kale u soo celiya ka hor intaadan u adeegin, oo dhadhamin si aad u aragto haddii cusbada iyo basbaaska loo baahan yahay; isbedel jawi dhadhan.
Macluumaadka nafaqada (laga bilaabo Calorie Count):
Kalooriyeyaashu: 516, Calories ka Fat: 235
% Qiimaha Maalinlaha:
Fataha Wadarta: 26.1g, 40%; Fatur cadaan leh: 2.9g, 15%
Kolestarool: 0mg, 0%
Sodium: 12mg, 0%
Wadarta Carbohydrateska: 58.8g, 20%
Fiber Fiber: 8.3g, 33%
Sonkor: 1.1g
Protein: 14.1g
Vitamin A 19%, Vitamin C 22%, Kalsiyum 8%, Iron 30%
Tilmaamaha Nafaqada (adeeg kasta) | |
---|---|
Calories | 280 |
Total Fat | 17 g |
Fatuurad la ruxay | 2 g |
Fat | 7 g |
Kolestarool | 0 mg |
Sodium | 74 mg |
Carbohydrateska | 28 g |
Fiber diirran | 4 g |
Protein | 6 g |