Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 153
Amafutha - 8g
I- Carbs - 17g
Amaprotheni - 4g
Ingqikithi Isikhathi 27 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-12
Izinkonzo 6 (1 indebe ngayinye)
Le isaladi ye-tart isenziwa ngokujwayelekile nge-bulgur kakolweni, ephezulu kuma-FODMAPs. I-Quinoa yenza indawo ehle kakhulu ye-bulgur. Akusiyo kuphela ukuthi isondelene nokunambitheka nokuthungwa, kodwa umthombo omkhulu we-fibre nezinye izakhi.
Izithako
- ¾ inkomishi i- quinoa engenakusihlwa
- 1 1/3 indebe yamanzi
- ½ ithisipuni usawoti, ihlukaniswe
- Izipuni ezingu-3 ze-garlic-ezifakwe ngamafutha omnqumo
- 3 wezipuni juice fresh lemon
- ½ ithisipuni umhlabathi cumin
- 1 utamatisi omkhulu omusha, oqoshiwe ube yizingxenye ezingu-4 ze-intshi
- I-1/3 indebe encane elicwengwe imifino ye-scallion
- Ikhukhamba elisikiwe elilodwa lisikiwe, lihlutshiwe futhi lidayiswe zibe izingcezu ezingu-1/4 zamasentimitha
- ½ inkomishi eqoshiwe i-parsley entsha
- ½ inkomishi eqoshiwe amaqabunga amhlophe
Ukulungiselela
- Hlanza uphinde ukhiphe i-quinoa kusihluthulelo esihle. Esikhathini samanzi esine-quart 2, engeza amanzi, i-quinoa, ne-¼ ithisipuni kasawoti. Vala imbiza bese uyiletha emathumba. Ncishisa ukushisa ukuze ubombele bese upheka kuze kube yilapho amanzi amaningi ehlungwa futhi "umsila omhlophe" wezinhlamvu ze-quinoa ubonisa imizuzu engu-10 kuya kwangu-12 i-quinoa ephuzi, noma imizuzu engu-12 kuya kwengu-14 ye-quinoa ebomvu. Susa ekushiseni; gcina imbiza ihlanganiswe eminye imizuzu emihlanu. Khona-ke, cima noma yikuphi amanzi okweqile bese uvula ibhodlela ukuze unciphise i-quinoa.
- Ngesikhathi i-quinoa ipheka, esitsheni esikhulu sokukhonza, hlanganisa ndawonye amafutha omnqumo anikezwe ugarlic, ujusi kalamula, i-cumin kanye nosawoti osele. Engeza i-quinoa esitsheni sokukhonza bese uvuselela ukuhlanganisa. Vumela i-quinoa iqhubeke ipholile cishe imizuzu engu-15, ivuselela ngezikhathi ezithile.
- Faka ama-tomato, ama-scallions, ikhukhamba, i-parsley, ne-mint kanye nesiqandisisi kuze kufike epholile, cishe imizuzu engu-30.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ijusi lemonti elimnandi lingasetshenziswa esikhundleni sokufakwe ngokushesha, kodwa ukunambitheka ngeke kube okugqamile.
Faka esikhundleni samanzi kalamula nge-¼ indebe iwayini elibomvu uviniga.
Izengezo zokuzikhethela: ¾ inkomishi ye-feta cheese (ama-ounces ama-3), i-¼ indebe incolile ama-olives omnyama, noma i-½ indebe eqoshiwe i-red pepper bell.
Ukuze isaladi ye-heartier ene-fiber eyengeziwe namaprotheni, engeza ama-ounce angama-15 angasuswa, ama-chickpeas ahlanziwe.
Amathiphu wokupheka nokukhonza
Gcina okusele, uvalelwe ngokuqinile, esiqandisini izinsuku ezingaba ngu-4.