I-Yellow Yellow Nge-Quinoa

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 330

Fat - 3g

I-Carbs - 59g

Amaprotheni - 18g

Isikhathi esiphelele Isikhathi esingama-60
Prep 15 min , Pheka iminithi engu-45
Izinkonzo 4 (1 inkomishi dal + 1/2 inkomishi quinoa)

Imipula yilezi imbewu ezidliwayo zezitshalo emndenini we-legume futhi zifaka amalenti, ubhontshisi kanye ne-peas. Izidlo eziningi emhlabeni jikelele zithembele emathinini njengomthombo wamaprotheni. Le iresiphi ye-dal ihlanganisa i-peino ehlukaniswe nge-yellow nge-quinoa, imbewu ephezulu yeprotheni engakulungiswa futhi idliwe njengengqolowa.

Ukudla ukudla okubandakanya imifino kanye neminye imithombo yamaprotheni asekelwe ezitshalweni kungasiza ekunciphiseni i-cholesterol yegazi negazi, kanye nokusiza ekulawuleni isisindo somzimba, konke okuyizinto eziyingozi zokugula kwesifo senhliziyo.

Ukusetshenziswa njalo kwezitshalo kanye nemithambo kunganciphisa ingozi yezinhlobo ezithile zegciwane ngenxa yocingo eliphezulu le-fibre kanye ne- antioxidant . Ngokwenza okungenani ukudla kokubili kuya kokubili odla ngosuku oluvela emithonjeni eminingi esekelwe ezitshalweni, uzinikela ekamelweni eliningi epulatifeni ukuze ujabulele umhlaba omkhulu futhi othakazelisayo wemifino, izithelo, ubhontshisi, i-legumes, amantongomane kanye nembewu.

Izithako

• 1 ikhekhe elilodwa eliphuzi elikhethiwe noma i-lentils
• 1/2 anyanisi ophakathi, uthathe izingcezu ezine ezinkulu
• 1 ithisipuni iginja elisikiwe
• 1.5 amathisipuni emhlabathini we-turmeric
• 1 ithisipuni umhlabathi cumin
• 1 ithisipuni emhlabathini coriander
• 1/2 isipuni usawoti
• I-garlic ephakathi kwe-clove ephakathi, icindezelwe noma igayiwe kahle kwi-microplane
• 3/4 indebe cherry utamatisi, ingxenye
• Amapuni amabili wezipuni ezisetshenziswa e-basil noma e-cilantro, okukhethwa kukho
• 2 izinkomishi quinoa okuphekwe

Ukulungiselela

1. Hlanza uphinde uhlele i-peas ephuzi ye-split. Faka embizeni enkulu ngezingcezu ze-anyanisi, i-ginger, izinongo, usawoti, nezinkomishi ezine zamanzi.
2. Letha kumathumba, uvuselele ngezinye izikhathi. Uma ushisa, nciphisa ukushisa ukuze udilize bese upheka imizuzu engu-30 kuya kwengu-40, kuze kube yi-peas ehlukaniswe ithenda. Engeza i-garlic egxiliwe ngemva kokuba ingxube ibambe imizuzu engu-20.
3. Uma usethenda, vala ukushisa futhi usebenzise i-blender yokucwiliswa ukuze uhlanzeke kalula ingxube, ushiye amanye ama-peas ahlukaniswe namanye ahlanzekile, kuze kube yilapho kudalwa ukwedlula. Ngaphandle kwalokho, cindezela ngokucophelela ingxube ibe yi-blender bese ugayela imizuzwana embalwa kuze kutholakale ukuthungwa okufisiwe.

1. Hlanganisa i-cherry utamatisi ama-half nama-herb fresh aqoshiwe. Engeza usawoti owengeziwe ukunambitha.
2. Khonza nge-quinoa ephekiwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Esikhundleni se-utamatisi we-cherry, ungakwazi ukwengeza ikhasi elibomvu elibomvu noma elibomvu eliqoshiwe elimhlophe ukuze uthole umbala ogqamile kanye no-crunch. Kokubili utamatisi we-cherry kanye nama-pepper obomvu we-bell aphansi kwama-kilojoule futhi kokubili aqukethe ama-antioxidant efanayo amakhemikhali ngenxa ye-hue yabo ebomvu.

Esikhundleni se-quinoa, zama lokhu nge-millet. I-Millet ingenye uhlobo lweprotheyini ephezulu, imbewu engena-gluten elungiselelwe futhi idliwe njengengqolowa. I-Millet, njenge-quinoa, ingahle ilungiswe ku-1: 2 isilinganiso sezinhlamvu kuya ketshezi. Letha emathumba e-stovetop, bese unciphisa ukuze udilize bese upheka imizuzu engu-15. Ukumboza, khipha ukushisa bese uvumela ukuma imizuzu engu-10, bese uhamba ngemfoloko bese ukhonza.

Amathiphu wokupheka nokukhonza

Ungasebenzisa i-lentile ephuzi noma i-peas yellow split kule recipe. Nakuba bobabili bebhekwa njengama-pulses, ama-peas ahlukaniswe nama-lentile avela ezinhlobonhlobo zemifino.

Ama-peas ahlukanisa uhlobo lwepea yensimu, okuyinto i-pea ekhule ngokukhethekile yokomisa, kanti i-lentils ivunwa njengembewu yesitshalo futhi yomisiwe. Ama-peas ahlukaniswe anesimo esingaphezu kwe-3-dimensional lapho ama-lentile ebonakala ehle. Zombili ziphakeme amaprotheni, ama-fibre, namavithamini abalulekile namaminerali, futhi kokubili amafutha aphansi.

Ngamunye ukhonza i-1/2 indebe dal nge-1/2 cup quinoa.