Nutrition Highlights (pakushanda)
Maoriro - 153
Fati - 8g
Carbs - 17g
Protein - 4g
Nguva Yese 27 min
Prep 15 min , Cook 12 min
Kushumira 6 (1 kapu imwe neimwe)
Iyi saradi yakagadzirwa nemasitadhi inowanzoitwa ne bulgur gorosi, iyo yakakwirira muFODMAPs. Quinoa inonyanya kugadzirisa nzvimbo yegurugur. Haisi kungofanana nekunakidzwa uye nekugadzirwa, asi iyo inobva kune fiber uye mune zvimwe zvinovaka muviri.
Zvimwe
- ¾ mukombe usina kunwa quinoa
- 1 1/3 mukombe mvura
- ½ teaspoon munyu, yakakamurwa
- 3 tablespoons garlic-inokonzera maorivhi
- 3 tablespoons yakachena juisi
- ½ teaspoon pasi cumin
- 1 huru yakachena tomato, yakatorwa mu 1/4 masendimita
- 1/3 mukombe wakachekwa scallion greens
- 1 kapu yakanatswa cucumber, yakasungirirwa uye yakatorwa mu 1/4 masendimita
- ½ cup chipped fresh parsley
- ½ mukombe yakasikwa mintsi mashizha
Kugadzirira
- Sungai uye dhonzai quinoa mune yakanaka-mesh sieve. Muchikwata chechipiri chechipiri, wedzera mvura, quinoa, uye ¼ teaspoon yemunyu. Dhavhara muhari uye uuye nayo kumota. Deredza kupisa kusvika kumimota uye kubika kusvikira mvura yakawanda ichiwedzerwa uye "miswe" yakachena yembeu yequinoa iri kuratidza maminitsi gumi nemaminitsi gumi nemakumi maviri emagetsi echinoa, kana maminetsi gumi nemasere kusvika ku14 ye quinoa tsvuku. Bvisa kubva pakupisa; Chengeta iyo pfuti yakavharwa mamwe maminitsi mashanu. Zvadaro, bvisa mvura ipi zvayo yakanyanyisa uye ufukidze gomba kunotonhora pasi ne quinoa.
- Apo iyo quinoa iri kubika, mune ndiro huru yekushandira, inononganisa pamwe garlic-inokonzera mafuta omuorivhi, jisi remonimu, kumini uye yakasara munyu. Wedzera quinoa kune ndiro yekushandira uye simbisai kubatanidza. Rega quinoa inoramba ichitonhora kwemaminitsi gumi nemashanu, ichikurudzira nguva nenguva.
- Ita mu tomato, scallions, cucumber, parsley, uye mint uye refrigerate kusvika kunotonhora, anenge maminitsi makumi matatu.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Maji emonti yakasvibiswa anokwanisa kushandiswa panzvimbo pekunyatsopinjwa, asi kunaka hakuzove kwakajeka.
Dzorera juisi yemonamu ne ¼ mukombe tsvuku yewaini.
Optional additions: ¾ mukombe yakakonzerwa feta cheese (3 ounces), ¼ mukombe yakanatswa maorivhi madema, kana ½ mukombe yakasvibiswa bhero tsvuku tsvuku.
Kuti uwane saladi yakagadzirwa nemafuta akawanda uye mapuroteni, uwedzere 15-ounce inogona kudyiwa, yakashambidzwa chickpeas.
Kubika uye Kushumira Mazano
Chengeta zvasara, zvakanyatsovharwa, mufiriji kwemazuva mana.