Masamba a Vevinarian Quinoa Tabbouleh Saladi (Gluten-Free, Vegan)

Saladi yowonjezera ndi yobiriwira yamagulu (salameti kapena tabouli) saladi imapangidwa ndi thanzi labwino, tirigu wonse komanso mapuloteni ambiri a pinola m'malo mwa tirigu wa bulgur omwe amagwiritsidwa ntchito popanga mapepala a tabouli. Ndizo ziwiri-imodzi: mumapeza saladi ya quinoa komanso miyambo yachikhalidwe ya Middle East, ndipo zonsezi zimakhala zamasamba komanso zamasamba komanso zowonjezereka, choncho zimangokhala zokha za zakudya kapena zokhudzana ndi zakudya. Saladi ya Quinoa ya mtundu uliwonse nthawi zonse ndi yabwino kwambiri ngati mutapezeka kuti muli ndi quinoa yochepa .

Ngati mukufuna quinoa, mungafune kuthamanga ndikuyesa mbewu zina zonse, monga kaniwa , mapira, ndi teff . Mbewu zonse monga izi ndi zowonjezereka, ndipo, ngati inu mumazigula izo mochuluka , iwo ali ndi malonda.

Chimene Mufuna

• 1 chikho quinoa
• 2 makapu madzi kapena masamba msuzi
• 1 lalikulu kapena awiri sing'anga tomato, odulidwa ang'onoang'ono
• 1 nkhaka, odulidwa (mwasankha)
• 4 mahatchi (anyezi wobiriwira), odulidwa
• 2 cloves adyo, minced
• 2 mpaka 3 tbsp yachitsulo chatsopano
• 1/2 chikho chodulidwa mwatsopano parsley
• 1/4 chikho cha mafuta
• 1/4 chikho cha mandimu (mwatsopano ndibwino!)
• 1/2 tsp mchere, kapena kulawa (mchere wa mchere kapena mchere wa kosher ndi wabwino kwambiri)

Momwe Mungapangire Izo

1. Mu mphika wamkati, kuphimba quinoa mu madzi kapena masamba msuzi ndi kubweretsa kwa chithupsa. Pewani kutentha pang'ono pang'onopang'ono, kuphimba, ndi kulola quinoa kuphika kwa mphindi 15, kapena mpaka quinoa yophika ndipo madzi ambiri atsekedwa. Sungani nthawi zingapo ndi mphanda kuti mulole mpweya wotsiriza umathawe. Khalani pambali.
2. Pakalipano, pamene quinoa ikuphika kapena kuzirala, mu mbale yaikulu, kuphatikizapo tomato odulidwa, nkhaka zouma, mapira, adyo, timbewu tatsopano, ndi parsley.

1. Pamene quinoa yakhala itakhazikika (imatha kutentha, koma sayenera kutentha) yikani quinoa yophika, maolivi, mandimu, ndi mchere, kuponyera bwino kuti mugwirizane bwino. Nyengo ndi mchere wa m'nyanja kapena mchere wa kosher, kuti mulawe.
2. Sungani saladi yanu ya quinoa tabbouleh kwa ola limodzi musanayambe kutumikira, makamaka usiku wonse, kuti ovota asakanizirane ndikukula bwino. Tumizani pang'ono palimodzi pokhapokha musanayambe kutumikira.
3. Perekani chophikira cha saladi ya quinoa powonjezeramo madzi atsopano a laimu komanso phulusa la mchere wa mchere kachiwiri musanatumikire kuonjezera kwowonjezera.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	298
Mafuta Onse	15 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	10 g
Cholesterol	0 mg
Sodium	673 mg
Zakudya	38 g
Matenda a Zakudya	4 g
Mapuloteni	7 g

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