Saladi ya masamba a quinoa saladi

Zakudya Zofunikira (potumikira)

Zikhala - 265

Mafuta - 10g

Carbs - 37g

Mapulotini - 10g

Nthawi Yonse 15 min
Konzani 10 min , Cook 5 min
Mapemphero 2

Kudya nyemba zambiri ndi ndiwo zamasamba ndi njira yabwino yochepetsera mphamvu ya magazi. Zipatso zonse monga mpunga wofiira, quinoa, farro, ndi oats zili ndi mavitamini ambiri amtundu wathanzi kuti athetse kuchepa kwa magazi, mwa zina zabwino. Mitundu yosiyanasiyana ya ndiwo zamasamba zimapangitsa kuti magazi azichepetsetsa m'magazi, potaziyamu, ndi magnesium. Saladi iyi ili ndi zonse zolemba phokoso labwino chaka chino!

Gwiritsani ntchito masamba ambiri atsopano a kasupe omwe amapezeka nthawi ino pachaka mu zokoma za kasupe masamba a quinoa saladi omwe ndi osavuta kukonzekera monga okoma. Kungoyambitseni katsitsumzukwa ndi nandolo panthawi yomweyo ndikusakaniza ndi zina zonse. Mavitamini vinaigrette ali ndi zinthu zitatu zokha ndipo alibe mchere, choncho zimakhala zabwino kwambiri pamtima wanu kusiyana ndi nsalu ya saladi.

Zosakaniza

• 1 chikho cha katsitsumzukwa nthungo, kudula zidutswa zitatu-inchi
• 1/2 chikho cha nandolo, mwatsopano kapena mazira
• 1 chikho chophika quinoa
• 2 makapu arugula
• 1/2 chikho cha radishes, sliced ​​thinly
• 1/4 kapu yatsopano yambewu masamba, odulidwa
• madzi a mandimu 1
• Supuni 1 ya mafuta a maolivi
• 1/2 supuni ya supuni ya tsabola wakuda

Kukonzekera

1. Ikani katsitsumzukwa ndi nandolo mu kanyumba kakang'ono kapena kapupala ndi kuphimba ndi madzi. Bweretsani ku thupi lofewa ndi kuphika mpaka katsitsumzukwa ndi kobiriwira, pafupifupi mphindi imodzi. Yambani kuchotsa kutentha, kukhetsa, ndi kuika katsitsumzukwa ndi nandolo mu kusamba madzi aku ayeka kuti muphike kuphika. Ikani ozizira ndi kukhetsa.

2. Mu mbale yaikulu, perekani katsitsumzukwa ndi nandolo, quinoa, arugula, radishes, ndi timbewu.

3. Mu mbale yaing'ono, whisk pamodzi mandimu, maolivi ndi tsabola. Thirani pa saladi ndi kuponyera kuti muvale. Refrigerate mpaka wokonzeka kutumikira.

Zosakaniza Zosakaniza ndi Zobwereza

Mukhoza kugwiritsa ntchito mbewu iliyonse yophika, monga farro kapena mpunga wofiira, m'malo mwa quinoa.

Kwa mapuloteni owonjezera, onjezerani daamame, nkhuku, kapena nkhuku yowola.

Malangizo Ophika ndi Kutumikira

Gwiritsani ntchito quinoa yaikulu kumayambiriro kwa sabata kuti mupange maphikidwe ngati awa ngakhale kuphweka.

Msuzi wobiriwira wa kasupe ndi wangwiro ponyamula chakudya chamasana. Zosangalatsa zimaphatikizana kwambiri pamene zimakhala m'firiji usiku wonse. Mukhozanso kutumikira saladi iyi pamodzi ndi nkhuku kapena nsomba yomwe mumaikonda kwambiri kuti mukhale ndi mdima.