Saladi ya Quinoa Ndi Mbewu Yatsopano ndi Parsley Recipe

Nkhumba zonse za quinoa zomwe zimapezeka ndi zitsamba zatsopano, kuphatikizapo timbewu tonunkhira, parsley, mandimu, ndi anyezi obiriwira, zimapangitsa kuti saladiyi ikhale yathanzi komanso mafuta ochepa, komanso zamasamba komanso zamasamba. Musalole kuti izi zikuwopsyezeni - zimakondanso zabwino ndipo zimangokhala zokoma zambiri.

Nkhumba zonse za quinoa zophika mofulumira kuposa zokolola zina zambiri ndipo ndizochokera kwambiri puloteni ya zamasamba ndi pafupifupi 11 magalamu a mapuloteni pa chikho cha quinoa yophika. Mtedzawu, pecan, ndi zitsamba zatsopano zamasamba ndi zamasamba, ndipo ziyenera kukhala zowonjezereka, komabe ambiri amchere a adyo adzakhala ndi zowonjezera zomwe zingakhale ndi zinyama zobisika, kotero ngati mukufunikira njira iyi kuti isakhale ya gluteni , werengani mosamalitsa chizindikiro cha adyo mchere wanu, kapena musagwiritsire ntchito mpweya wosasunthika m'malo mwa nyengo yanu saladi yanu.

Chimene Mufuna

• Makapu awiri
• quinoa , chisanadze yophika
• 1/2 chikho cha pecans (mtedza wa pine kapena amondi amatha kulowa mmalo)
• 3 tbsp timbewu tatsopano timang'amba
• 1/2 kapu yatsopano ya parsley, yakudulidwa
• Mbalame zitatu (anyezi wobiriwira), odulidwa
• 3 tbsp mafuta a maolivi
• 2 tbsp madzi a mandimu
• 1 tsp mchere wamchere
• mchere ndi tsabola, kuti alawe

Momwe Mungapangire Izo

1. Mu mbale yaikulu, phatikizapo quinoa, mtedza, parsley, ndi timbewu.
2. Mu mbale yina, sungani mafuta a azitona, mandimu, ndi adyo mchere, kenaka muthe kutsanulira pa quinoa yoyamba yophika. Pewani chovala ichi pamodzi ndi quinoa kuti mukabalalitse mofanana ndikugwirizana bwino.
3. Nyengo ndi mchere wochuluka wamchere ndi tsabola.
4. Ikani saladi yanu ya quinoa mufiriji ndipo mulole kuti muwotchedwe kwa mphindi khumi ndi zisanu musanayambe kutumizira kuti mavitamini asakanike.

1. Onetsetsani pang'onopang'ono musanayambe kutumikira, ndi kulawa kuti muwone ngati mchere wambiri ndi tsabola zikufunika; Sinthani nyengo kuti mulawe.

Deta yamtundu (kuchokera kuwerengero la kalori):
Malori: 516, Malori Ochokera ku Mafuta: 235
% Phindu la tsiku ndi tsiku:
Mafuta Onse: 26.1g, 40%; Mafuta okhuta: 2.9g, 15%
Cholesterol: 0mg, 0%
Sodium: 12mg, 0%
Zakudya Zonse: 58.8g, 20%
Matenda a Zakudya: 8.3g, 33%
Sugars: 1.1g
Mapuloteni: 14.1g
Vitamini A 19%, Vitamini C 22%, Calcium 8%, Iron 30%

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	280
Mafuta Onse	17 g
Mafuta okhuta	2 g
Mafuta Osatchulidwa	7 g
Cholesterol	0 mg
Sodium	74 mg
Zakudya	28 g
Matenda a Zakudya	4 g
Mapuloteni	6 g

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