Mapulo, sinamoni, ndi zotsekemera zoumba mu mbale yosavuta ya quinoa mbale ndizodziwika bwino kuti ana adye. Onjezerani mtundu uliwonse wa zipatso zomwe muli nazo - nthochi, maapulo kapena zipatso zingapite bwino. Ngati mulibe nthawi yophika quinoa m'mawa, muziphika usiku, kapena yesetsani kugwiritsa ntchito mofulumira kuphika quinoa .
Gwiritsani ntchito quinoa otsala kuti mupange maphikidwe a kadzutsa ngati izi mofulumira komanso zosavuta. Ngati mukufuna kukhala ndi quinoa kwa kadzutsa, onetsetsani kuti mwawona njira zisanu ndi ziwiri zokhala ndi quinoa kwa kadzutsa.
Chophika cham'mawa chotchedwa quinoa phulusa ndi masamba, zamasamba, mapuloteni apamwamba komanso a gluten. Wosindikizidwa ndi chilolezo kuchokera ku Chilichonse Chotsatira Cookbook.
Chimene Mufuna
- 1 chikho quinoa
- 2 - 2 1/2 makapu madzi
- 2/3 chikho mkaka wa soya
- 1 tsp.
- margarine wa vegan
- 1/2 tsp. sinamoni
- 2 tbsp. ma mapulo
- 2 tbsp. Zoumba zoumba (zosankha)
- 2 nthochi, sliced (zosankha)
Momwe Mungapangire Izo
- Kutentha quinoa ndi madzi mu kapu yaing'ono ndi kubweretsa kwa chithupsa. Pewani kuyimitsa ndi kulola kuphika, kutsekedwa, kwa mphindi 15, mpaka madzi atengeke.
- Chotsani kutentha ndi kutulutsa quinoa ndi mphanda. Phimbani, ndipo mulole kukhala mphindi zisanu.
- Gwiritsani ntchito margarine ndi mkaka wa soya, kenako muzisakaniza.
Chidziwitso cha zakudya, pa kutumikira:
Zikhala: 416
Mafuta: 8g
Sodium: 77mg
Fiber: 7g
Mapuloteni: 14g
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 377 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 69 mg |
| Zakudya | 82 g |
| Matenda a Zakudya | 8 g |
| Mapuloteni | 7 g |