Zopatsa Quintessential Quinoa Maphikidwe

Kwa iwo omwe sangakhoze kudya tirigu, quinoa (yotchulidwa-wah) imakhala njira yodalirika yopangira pasta ndi msuwani. Ngakhale mungathe kudya tirigu, mbale kapena saladi yomwe imapangidwa ndi quinoa imasintha bwino. Quinoa imapereka mankhwala asanu ndi atatu ofunika kwambiri amino acid, omwe amachititsa kukhala ndi mapuloteni athunthu, omwe amawathandiza kuti azidya zakudya zamasamba. Ndicho chitsime chabwino cha chitsulo, mavitamini ndi mavitamini B. Ngakhale kuti ali ngati tirigu wapamwamba, quinoa ndi mbewu ndithu.

Chotoa ndi yosavuta kukonzekera: yambani musanaphike kuti muchotse chofunda chake chowawa, kenaka kuphika gawo limodzi la quinoa ku magawo awiri madzi kwa mphindi 10-15, mpaka madzi onse atengeka.

• 01 a 08

  Saladi ya kumadzulo kwa Southwestern Quinoa

  Saladi yokongola ya kumwera chakumadzulo kwa quinoa imapanga mbale yabwino kwambiri yophika nkhumba kapena nkhuku yowonda. Zimagwiranso ntchito ngati saladi wamasamba pokha.

• 02 a 08

  Saladi ya Zukini Quinoa

  Nkhuku, kapena nyemba za garbanzo, onjezerani zowonjezera zowonjezera ku saladi ya zukini ya quinoa wathanzi. Kachiwiri, saladi iyi imatha kuyima yokha ngati mbale yaikulu kapena kukhala ngati mbali yodyera nyama kapena nsomba yolumidwa.

• 03 a 08

  Tsaboa-Tsabola Zophimbidwa

  Pano pali mbale yayikulu yochepa kwambiri ya zamasamba. Tsabola ya Bell imapangidwira ndi quinoa, cremini bowa, anyezi, adyo, sipinachi, ndi parsley. Ndi chakudya chokoma, chopatsa thanzi komanso chokhutiritsa.

• 04 a 08

  Saladi ya Quinoa Saladi

  Tomato a mphesa, mitima ya kanjedza ndi makapu a gawo la skim mozzarella pozungulira saladi yokoma ya quinoa. Ngati mulibe mitima ya kanjedza, yesani zamtundu winawake zamtchenje kapena zam'madzi. Khalani omasuka kuwonjezera tsabola wofiira wokazinga, nayenso.

• 05 a 08

  Lemon Cilantro Quinoa

  Lemon cilantro quinoa ndi pilaf kuposa saladi. Chophika chophika chimakhudzidwa ndi zokoma zosaoneka koma zosaoneka bwino za mandimu ndi cilantro yatsopano, kupanga chophweka koma chosangalatsa kwambiri.

• 06 ya 08

  Quinoa Pilaf

  Chakudya chosavuta koma chokoma cha quinoa chophika mu msuzi, ndi kaloti, tsabola wofiira, udzu winawake, ndi scallions. Izi zowonjezera quinoa pilaf zidzagwira ntchito ndi pafupifupi chirichonse.

• 07 a 08

  Saladi ya Quinoa

  Pano pali saladi yowonjezera ya quinoa yomwe imakhala ndi miyala ya broccoli, mapira, ndi tomato odulidwa. Bweretsani saladi iyi kumalo otsekemera, kapena mutenge chakudya chamasana popita.

• 08 a 08

  Saladi ya Quinoa ndi Edamame

  Mtedza wokhala ndi thanzi labwino komanso saladi ya edamamu ndi mafuta ochepa. ndipo ikhoza kugwiritsidwa ntchito monga saladi yaikulu yachakudya cha masamba kapena ngati mbale yayikulu ya nkhuku, nsomba kapena tofu. Zimakhalanso zosasuka, ngakhale nthawi zonse fufuzani mndandanda wa zosakaniza m'mitsuko ndi zina zomwe mumasankha kuzigwiritsa ntchito.