Qodobkan saliida ah ee Giriigga ee Giriigga waxaa lagu sameeyey maaddooyinka badda Mediterranean-ka ah oo ay ku jiraan farmaajo feta, Kalamata saytuunka iyo geedo cusub. Waxaad si fudud u samayn kartaa vegan khudradda quandoa salad quotaa adoo iska saaraya jiiska faleed ama isticmaalaya beddelka jiiska ee vegan.
Sida cunto karinta la yiraahdo quinoa ? Waan ogahay inaan sameeyo! Haddii aad jeceshahay quiona, waxaa laga yaabaa inaad rabto inaad soo saarto oo aad isku daydo miro kale oo dhan, sidoo kale, sida kaniwa , masago iyo teff ! Miro isku mid ah sida kuwaan waa kuwo isbarbardhigaya, oo, haddii aad ku iibsatid daan badan, waa gorgortan! Dabcan, waxaan jecelahay dukaameysiga ! Haddii aad jeceshahay quinoa horayba, waa kuwan qaar ka mid ah macdanta oo dhan oo caafimaad leh oo aad isku dayday.
Eeg sidoo kale: Cuntooyinka quinoa ee fudud
Waxa aad u Baahantahay
- 3-4 koob oo biyo ah ama
- maraq khudradeed
- 1 1 koob oo caano ah
- quinoa (aan qallajin)
- 1/4 koob oo tufaax cider ah (waxaad isticmaali kartaa dhadhan aad jeceshahay)
- 2 xabo oo toon ah (daadi)
- 2 qaado qaado liin (juice ka mid ah liin)
- 3 tbsp oo saliid ah
- 1/2 koob kalamata saytuunka (jarjaran haddii la doonayo)
- 1/3 koob oo ah dhir cusub (la jarjarey)
- 1/3 koob oo cilantro cusub (jarjaran)
- 1 basal casaan (la jarjaray)
- 1 koob oo yaanyo cherry ah (oo la jarjaray qeybtii)
- Ikhtiyaari: 1/2 koob oo la jarjaray qalajiyo
- Dash cusbo (ama dhadhamin)
- Basbaaska (ama dhadhamin)
- 1/2 koob oo farmaajo ah (jajabiyey)
Sida loo sameeyo
1. Warshad dhexdhexaad ah, ku kari quinoa ee maraq khudradda ah ilaa 15-20 daqiiqo, illaa jilbaha, marmarka qaarkood. U oggolow inaad qaboojiso.
2. Warqad yar, ku dhex dar khal, liin, tufaax, iyo saliid saytuun ah.
3. Si tartiib tartiib ah u qufaca quinoa iyo waxyaabaha kale ee haray, marka laga reebo feta. Ku shub saliideedka saliida ah ee ku yaal quinoa.
4. Ku dar milix iyo basbaas dheeraad ah si aad u dhadhamiso oo si tartiib ah ugu walaaqdo jiiska feta.
5. Waxa kale oo aad ku dari kartaa khudaar dheeraad ah oo aad jeceshahay, sida broccoli fudud oo caydhin ah, digir cufan ama la jarjaray.
Macluumaadka nafaqada, adeeg kasta:
Calories: 399; Kalooriyooyinka laga helo Fataha: 163
% Qiimaha Maalinlaha:
Fataha Wadarta: 18.1g 28%
Fatur cadaan leh: 4.7g 23%
Kolestarool: 17mg 6%
Sodium: 225mg 9%
Wadarta Carbohydrateska: 46.7g 16%
Fiyuusiga Cuntada: 5.6g 22%
Sonkor: 3.0g
Protein: 12.6g
Vitamin A 18%, Vitamin C 24%, Calcium 15%, Iron 20%
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 345 |
| Total Fat | 18 g |
| Fatuurad la ruxay | 5 g |
| Fat | 10 g |
| Kolestarool | 17 mg |
| Sodium | 1,076 mg |
| Carbohydrateska | 36 g |
| Fiber diirran | 5 g |
| Protein | 13 g |