Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 452
Amafutha - 14g
I- Carbs - 46g
Amaprotheni - 35g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-10 , Pheka iminithi engu-0
Izinkonzo 2
Le cumin-cumin-cayenne ehlongozwayo ithatha iresidi yendabuko isebenzisa i- quinoa esikhundleni se-bulgur kakolweni. Ngoba kunezinkukhu ezinamaprotheni ezicebile kanye ne-quinoa, kanye nama-veggies namafutha enempilo e-monounsaturated amafutha omnqumo, lokhu kungukudla okuphelele kwesitsha esisodwa.
Ukwengeza i-cayenne ukukha ukudla kungakusiza uzizwe unelisekile ngemuva kwalokho. Futhi kokubili i-cumin ne-cayenne ziqinisa amandla okulwa nokuvuvukala kwalesi iresiphi ngokungeza ama- antioxidants ngaphezu kwalokho okushiwo i-pepper, i-parsley ne-ikhukhamba.
Izithako
- 4 amathisipuni ujusi kalamula
- 1 isipuni sekhasi lemon
- 2 wezipuni amafutha omnqumo
- 1/4 isipuni emhlabathini cumin
- 1/2 isipuni usawoti
- I-pinch encane encane encane encane
- 2 izinkomishi quinoa okuphekwe
- I-1/2 indebe ikhukhamba, eqoshiwe
- 1/2 indebe ebomvu eqoshiwe, eqoshiwe
- 2/3 inkomishi iparsley fresh, oqoshiwe
- Ama-ounces ayi-8 osiwe, oqoshiwe
Ukulungiselela
1. Hlanganisa ijusi lemon, i-lemon zest, amafutha omnqumo, usawoti, kanye nomsundu omnyama bese ubeke eceleni.
2. Hlanganisa ndawonye i-quinoa, ikhukhamba, i-pepper eqoshiwe, i-parsley nenkukhu.
3. Thela i-lemon egqoka phezulu bese uphonsa ngobumnene ukuxuba.
Ukuhlukahluka Kwesithako kanye Nokusekela
Zama okusanhlamvu okuphekiwe okuhlukile okuphekwe njenge-buckwheat, farro, i-millet, noma ilayisi lasendle endaweni ye-quinoa ye-texture ehlukile kanye nephrofayili yokunambitheka njalo.
Ungazama futhi i-cilantro esikhundleni se-parsley ukwengeza iphrofayli ehlukile ye-flavor ngaphandle kokushintsha inani lekhalori kakhulu. Futhi, kungani ungatshintshisi i-lame juice futhi ungancike ku-lemon?
Njengoba ungabona, le dish idla ngokwanele ukuba kube okumnandi kungakhathaliseki ukuthi yini oyisebenzisayo. Ungayenza ngisho ne-vegan. Vele ushintshe i-tofu noma ubhontshisi ngenkukhu.
Amathiphu wokupheka nokukhonza
Sebenzisa i-quinoa efriziwe ngaphambi kokupheka kanye nemigqomo yenkukhu eboshwe efriziwe ukuze ulondoloze isikhathi.
Yenza ama-servings engeziwe bese ushaqeleka ezinkonzweni ezilodwa zokukhonza ukuze usebenzise ukudla okusheshayo nokudla nokudla okudliwayo.
Izinongo ezifana ne-za'atar, i-paprika ne-dukkah zingasetshenziswa ukuhlobisa phezulu kwalesi sidlo uma zikhonza (futhi zengeza ukunambitheka okumnandi).