Cunto-qabadkan loogu talagalay salad cunteed oo aad u nafaqo leh ayaa u baahan in aad marka hore kobciso quinoa. Tani waxay qaadan doontaa meel kasta 1 ilaa 2 maalmood iyadoo ku xiran jawigaaga. Laakiin nidaamkan laftiisa waa mid fudud oo fudud oo si fiican u qiimeeya wanaagga iyo nacfiga qadarka leh ee saladku soo bandhigo. Isku darka miraha ayaa ku dhufanaya qoyaankooda nafaqada waxayna ku siinayaan qaar ka mid ah saameynta faa'iido leh. U salad salad ahaan u adeegso koorso muhiim ah ama saxan dhinaca diiran. Waxaan ka helaa mid ka mid ah siyaabaha ugu fiican ee loo adeegi karo saladkan waa sariir sabbabeed (iyo arugula sidoo kale!).
Waxa aad u Baahantahay
- Wixii Marinka Khudaarta:
- Biyaha 1/2 koob
- 1 qaado qaado
- nama shoyu
- 1 qaado shaah
- Agave agate
- 1/2 qaado shaashadda balsamic ah
- 1/2 qaado shiidan dhagax ah
- 1 toon qashin (dufan)
- Salad:
- 3 koob oo kala duwan oo khudradda la jarjaray (sida boqoshaada portobello, basbaaska gaduudka, karootada, basaliga cas, saliidda, iwm)
- 1 koob oo quinoa ku dhalatay
- 1 qaado oo la jarjarey caleemo cusub (sida dhir, oregano, miro, sage, boomeriye, iwm.)
- 2 qaado oo la jarjaray kalamata saytuunka (dooran ikhtiyaar ah laakiin aad u neefsan)
- 1/4 qaado shaaha badda (ama dhadhamin)
- 1/4 shaaha oo ah basbaaska madow (ama dhadhamin)
- Cillad nacas ah
Sida loo sameeyo
1. Isku qas dhammaan walxaha Marinade Khudradda ah oo ay la socdaan weel ama fargeeto ah iyo meel saxan ama saxaraha laysku qurxiyo oo ay weheliso khudaarta la kariyey. U oggolow in khudradda yaryar ay ku daboolaan ugu yaraan 30 daqiiqo ama ilaa 2 ilaa 3 saacadood qaboojiyaha.
2. Ku dar quinoa caleenta ah, iyo walxaha kale ee haray oo si fiican u walaaq. Si dhakhso ah ugu adeegso ama ku kaydi weelka hawada ee qaboojiyaha 1 ilaa 2 maalmood.
Duufaanku ma sii socon doono waqti dheer sidaa daraadeed u dhaqso!
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 291 |
| Total Fat | 4 g |
| Fatuurad la ruxay | 1 g |
| Fat | 1 g |
| Kolestarool | 0 mg |
| Sodium | 871 mg |
| Carbohydrateska | 56 g |
| Fiber diirran | 8 g |
| Protein | 13 g |