Crispy Quinoa ndi Kale Recipe

About Quinoa

Quinoa amachokera ku Bolivia ndipo ndi wachibale wa Swiss chard, sipinachi ndi beets, ndipo amabwera mu mitundu itatu (nyemba zonse zoyera, zofiira ndi zakuda.) Quinoa ndi mapuloteni athunthu, omwe amatanthauza kuti amapatsa amino acid onse asanu ndi anayi ofunikira kuti akhale ndi thanzi labwino Ndimadzi ozizira, kuwala kochepa komanso mapuloteni ochititsa chidwi, quinoa ndi malo osungira malonda a phalata, mpunga kapena msuwani. Nthawi zambiri imaphatikizidwa mu ufa wopanda gluten womwe ungagwiritsidwe ntchito pophika, kapena kuti umoyo wa gluten. Pasitala wopanda pake, tirigu ndi zina zambiri.

Sauteeing quinoa mu mafuta amapereka toasted kukoma ndi pang'ono crispy kapangidwe. Onjezerani kale kale ndi udzu wa grated tchizi ndipo muli ndi thanzi labwino, labwino kapena lalikulu.

Gwiritsani ntchito mtundu uliwonse wa tchizi womwe mumakonda kuti mutsirize mapepala a quinoa ndi kale. Ena amayesa ndi Manchego, Parmigiano-Reggiano kapena Gruyere.

Chomera china cha crispy quinoa kuyesera: Crispy Quinoa & Sweet Potato Lawlaw

Chimene Mufuna

• Gulu la 1
• kale (tsinde pansi pa tsinde lachotsedwa)
• 1 chikho quinoa (uncooked)
• 2 supuni ya supuni ya chitowe
• Supuni 1 sinamoni
• 2 cloves wa adyo (finely akanadulidwa)
• 2 mazira (anadula)
• Supuni 9 za maolivi
• 1/2 - 1 chikho cha tchizi

Momwe Mungapangire Izo

1. Quinoa ili ndi chobvala chachilengedwe, chotchedwa saponin, chomwe chingapangitse tirigu wophika kumva kukoma kapena sopo. Mwamwayi, n'zosavuta kuchotsa chophimba ichi pokhapokha mutatsuka quinoa musanaphike. Kawuni ya bokosi nthawi zambiri imatsukidwa, koma sikupweteketsa kuti mbeu zina zitsuke panyumba.
2. Bweretsani makapu 3 a madzi kwa chithupsa. Onjezani masamba achikale ndi wiritsani kwa mphindi zitatu. Sungani madzi otentha pa chitofu koma chotsani kale ndikuchotsani icho kukhala chochepa.

1. Onjezerani quinoa kumadzi otentha. Tembenuzani kutentha mpaka pansi ndi kuimitsa quinoa ndi chivindikiro kwa mphindi 15, kapena mpaka madzi atengeka ndipo quinoa ndi yofewa koma yosavuta. Njere iliyonse idzawoneka ngati ikuwonekera poyera.
2. Sakanizani kale, chitowe, sinamoni, adyo ndi mazira omwe ali ndi quinoa.
3. Sungunulani supuni 3 za maolivi mu skillet pamwamba pa kutentha kwakukulu. Mafuta akamafuta, onjezerani 1/3 ya osakaniza a quinoa ndikuwongolera mofanana mu skillet. Lolani kuphika kwa mphindi zitatu popanda kuyambitsa kotero pansi kumakhala bulauni ndi crispy. Onetsetsani kamodzi kenako pitani kwa mphindi 3-5. Chotsani poto.
4. Thirani supuni zina zitatu za mafuta mu skillet mpaka ukuta. Onjezerani theka la mankhwala osakaniza a quinoa ndipo mupitirize kuphika kwa mphindi zitatu popanda kusakaniza kotero pansi kumakhala bulauni ndi crispy. Onetsetsani kamodzi kenako pitani kwa mphindi 3-5. Bwerezani njira yonseyi ndi gulu lotsiriza la quinoa. (Kuphika quinoa m'magulu atatu ang'onoang'ono kumathandiza kuti quinoa ikhale bulauni ndi kukhala crispy).
5. Sakanizani quinoa yophika mu mbale imodzi ndi kabati pamwamba. Kutumikira ofunda kapena firiji.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	365
Mafuta Onse	29 g
Mafuta okhuta	8 g
Mafuta Osatchulidwa	18 g
Cholesterol	90 mg
Sodium	160 mg
Zakudya	16 g
Matenda a Zakudya	2 g
Mapuloteni	11 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)