Zowonjezera Quinoa Tabouli Saladi Recipe

Zakudya Zofunikira (potumikira)

Malori - 153

Mafuta - 8g

Carbs - 17g

Mapuloteni - 4g

Nthawi Yonse 27 min
Konzani mphindi 15 , Cook 12 min
Mapemphero 6 (1 chikho aliyense)

Saladi iyi yamtengo wapatali imapangidwa ndi bulgur tirigu, yomwe ili pamwamba pa FODMAPs. Quinoa imapanga bwino m'malo mwa bulgur. Sizowoneka kuti ndizovuta kwambiri komanso zimakhala zomveka, koma zimakhala zowonjezera komanso zowonjezera.

Zosakaniza

• ¾ chikho chosadulidwa quinoa
• 1 1/3 chikho madzi
• ½ supuni ya mchere, inagawanika
• Supuni 3 adyo-amathira mafuta a azitona
• Supuni 3 zatsopano mandimu
• ½ supuni ya pansi chitowe
• 1 tomato wamkulu watsopano, wokwana 1/4 masentimita
• 1/3 chikho chochepetsedwa ndi scallion masamba
• 1 chikho chinkatsukidwa nkhaka, peeled ndi diced mu 1/4 inchi zidutswa
• ½ chikho chodulidwa mwatsopano parsley
• ½ chikho chodulidwa masamba

Kukonzekera

1. Sungani ndi kukhetsa quinoa mumsampha wabwino. Papepala lachikwama cha quart 2, onjezerani madzi, quinoa, ndi supuni ya supuni ya ¼. Phimbani mphika ndi kubweretsa kwa chithupsa. Pewani kutentha kuti musamamveke ndikuphika mpaka madzi ambiri atengeke ndipo "mchira" woyera wa mbewu za quinoa akuwonetsa chikondwerero chachikasu cha khumi kapena khumi ndi ziwiri, kapena maminiti 12 kapena 14 pa quinoa yofiira. Chotsani kutentha; onetsetsani kuti mphika ukuphimbidwa kwa mphindi zisanu. Kenaka, chotsani madzi ochulukirapo ndi kutsegula mphika kuti uzizizira quinoa.

1. Pamene quinoa ikuphika, mu mbale yayikulu yotumikira, whisk pamodzi adyo-imathira mafuta a azitona, mandimu, chitowe ndi mchere wotsala. Onjezerani quinoa ku mbale yotumikira ndikulimbikitseni kuphatikiza. Lembani quinoa kuti ikhale yozizira kwa mphindi 15, ndikuyambitsa nthawi.
2. Thirani mu phwetekere, scallions, nkhaka, parsley, ndi timbewu ndi refrigerate mpaka ozizira, pafupi mphindi 30.

Zosakaniza Zosakaniza ndi Zobwereza

Madzi a mandimu akhoza kugwiritsidwa ntchito mmalo mopangidwira, koma kukoma sikungakhale kowala.

Bwezerani madzi a mandimu ndi ¼ chikho vinyo wofiira vinyo wosasa.

Zowonjezera: chikho cha ¾ chikhomodzinso (3 ounces), chikho cha ¼ chinadulidwa azitona zakuda, kapena chikho ½ chodula tsabola wofiira.

Phala saladi yokhala ndi zowonjezera ndi mapuloteni, onjezerani mamita khumi ndi awiri omwe angathe kutsanulidwa, nkhuku zotsukidwa.

Malangizo Ophika ndi Kutumikira

Sungani zotsalira, zophimbidwa mwamphamvu, mufiriji kwa masiku 4.