Saladi ya Quinoa, Tuna ndi Chickpea

Izi zokoma za quinoa , tuna, ndi chickpea saladi ndizokonda kwambiri m'nyumba mwanga.

Fluffy quinoa imagwedezeka ndi nsomba zam'chitini, nkhuku , sipinachi yachinyama, cilantro, timbewu tating'onoting'ono, celery, anyezi anyezi ndi tomato ya mwana. Kupaka mavitaminiwa ndi kuphatikizapo mafuta a maolivi, mandimu, ndi adyo. Zosangalatsa ndi zodabwitsa ndipo zonsezi zimakhala ndi mapuloteni, saladi imapanga chakudya mwaokha.

Chimene Mufuna

• Kuvala:
• 1 kansalu kakang'ono kansalu (grated)
• Supuni 2 za maolivi (
• osakwatiwa )
• Supuni 2 timadzi a mandimu (mwatsopano)
• Sungani mchere wamchere
• Kwa saladi:
• 1/2 kapu quinoa
• 2 makapu madzi (ogawanika)
• 1/2 supuni ya tiyi ya madzi mchere
• 7 ounces / 200 ml tuna tunazidwe (1 akhoza, otsekedwa)
• Makapu awiri mwana sipinachi (yosasunthika)
• Manyowa 14 ounces / 400ml (1 akhoza, kuchapidwa ndi kutsanulidwa)
• 1/3 chikho cha celery (finely akanadulidwa)
• 1/3 chikho cilantro (masamba a coriander, odulidwa)
• 1/3 timbewu timadziti (odulidwa)
• 2 anyezi a kasupe (finely sliced)
• 8 tomato yamtengo wapatali (kapena tomato wa mwana, wamtundu)

Momwe Mungapangire Izo

1. Kupangira chikatsulo: Mu mbale yaing'ono, sungani pamodzi galasi ya garlic, masupuni awiri osakwatiwa azitona mafuta, supuni 2 ndi mandimu. Khalani pambali.
2. Kupanga saladi: Ikani quinoa mu mbale yaing'ono, yotentha. Phimbani ndi 1 chikho cha madzi otentha ndipo mulowerere kwa mphindi zisanu. Gwiritsani ntchito sieve kuti muisunge ndikupatsa quinoa kusamba bwino pansi pa madzi ozizira. Kuthamanga zala zanu kupyolera pamene mukuzisamba.

1. Ikani quinoa mu kapu yaing'ono ndi kuwonjezera 1 chikho cha madzi ndi 1/2 supuni ya tiyi ya nyanja yamchere. Bweretsani ku chithupsa, kenaka kuchepetsa kutentha mpaka kwapakati-pansi ndikuphimba. Simmer kwa mphindi khumi kapena mphambu zisanu (50) mpaka madzi atalowa. Chotsani quinoa kutentha ndikulolani kukhalapo kwa mphindi zisanu ndi chivindikiro.
2. Pakalipano, mu mbale yaikulu yosakaniza, kuphatikiza nsomba, sipinachi, nkhuku, udzu winawake, cilantro, timbewu tonunkhira, anyezi a masika ndi tomato ya mwana.
3. Lembetsani quinoa mofatsa ndi mphanda ndipo onjezerani ku saladi zosakaniza. Onjezerani chikatsulo ndikusuntha bwino kuvala zowonjezera.
4. Gawani saladi pakati pa mbale ziwiri zazikulu ndikutumikira.

Zambiri za Australia / New Zealand Maphikidwe a saladi

• Nicoise Saladi

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	1082
Mafuta Onse	30 g
Mafuta okhuta	4 g
Mafuta Osatchulidwa	14 g
Cholesterol	45 mg
Sodium	817 mg
Zakudya	145 g
Matenda a Zakudya	32 g
Mapuloteni	69 g

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