ʻO kahi meaʻai, wikiwiki a me ka maʻalahi a me ka vegan quinoa salad a me ka quinoa pilaf meaʻai me nā pīniʻeleʻele, ka palaoa a me ka cilantro hou, a hoʻouluʻia me ka wai lime hou a me ka pepa cayenne a me kaʻala o chili - i ho'ākākaʻia e nā meaʻono o Mexico. ʻAʻoheʻoiaʻiʻo no ka hanaʻana i ka sālaina quinoa , a ua hui pū kēia meʻa i kahi'āpana mai ka maʻamau a me nā māmā maʻamau.
Hiki ke hoʻohanaʻia kēia meaʻai meaʻai a me ka mea pālahalaha i kahi hou a mehana, aiʻole i ke kinipuni i loko o ka pahu fīkoi ma mua o ka lawelaweʻana eʻae i nā hōʻailona e ulu. E hoʻomaha mālie ma mua o ka lawelaweʻana a hāʻawi aku i kekahi mea hou o ka lime hou a me ka lepo o ka paʻakai paʻakai e kilokilo i nā meaʻono. ʻO kēia meaʻai he mea olakino, he kiʻekiʻe-fiber, he meaʻai meaʻai maiau nui a me nā meaʻokoʻa vegan a me nā meaʻonoʻole (e nānā i ka papa hoʻomanaʻo ma lalo).
Makemakeʻoe e hoʻololi i nā mea i kahi liʻiliʻi? E ho'āʻo i kēia salakeke pīniʻeleʻele me ka kaniuhane ma kahi o ka quinoa! A ināʻikeʻoe ua makemakeʻoe i kēia quinoa homemade home a me ka pilaf o ka meaʻai hoʻomaʻemaʻe, e makemake anaʻoe e ho'āʻo i kekahi o kēia mau mea kanu meaʻai manuahiʻehiku .
Loaʻa i nā mea koe? E hoʻohana i kāu hua'ōlelo quinoa no ka hanaʻana i kahi kāpena sandwich vegetarian, e hoʻokomo i loko o kahi salsa a hanaʻoe iāʻoe iho i nā burritos meaʻai, aiʻole, e nānā i kēia mau manaʻo no keʻano e hoʻohana ai i ka quinoa pauʻole.
Ka mea e pono ai
- 1 tbsp. aila olila + 2 tbsp.
- 3ʻalani'ōmaʻomaʻa,'āpī
- 3 cloves kele, minced
- 1 pāʻina quinoa
- 2 kīʻaha
- kaʻaila a me ka wai
- 1 12-ae. hiki i nā pīniʻeleʻele pāʻani, mae
- 1 pākani kernels
- 2 tbsp. mea hou hou cilantro
- 2 tbsp. hua lime hou
- 1/2 tsp. ka pepa cayenne a me kaʻaila chili (koho)
Pehea e hana ai
- I kahi'āpana nui, e kanu i ke keleka i hoʻokahi punetune o kaʻailaʻoliva no 2-3 mau minuke, a laila e hoʻopau i kaʻekeʻeleʻele āpau a me ka wela no hoʻokahi minute aʻelua paha.
- E hōʻahui i ka quinoa a me ka waiʻaila. E uhi, e lawe i kahiʻeha, a laila e ho'ēmi i ka wela i kahi māmā māmā.
- Eʻae i ka quinoa e kuke, e uhiʻia, no 20-25 mau minuke, aʻokiʻoki ponoʻia a hiki ke hoʻopihaʻia me kahi māpā; e hoʻopiliʻia ka nui o ka wai.
- E mālama i ka quinoa e like me ka kuke a me ka hōʻiliʻiliʻana i loko o nā kānana kānana, nā pīniʻeleʻele a me kaʻaila chili a iʻole ka pepa cayenne (eʻai) i hoʻokahi minute wale nōʻelua paha ma mua o ka hanaʻana o ka quinoa no ka hoʻomehanaʻana. E noʻonoʻo pono e hāʻawi i ka meaʻala maikaʻi.
- Wehe i ka quinoa mai ka wela a hoʻoulu i ka wai lime a koe houʻelua punetēpona o kaʻailaʻaila a me ka wā me ka paʻakai moana a me ka paʻakai kosher a me kahi'āpana pepaʻeleʻele, e hui pū me ka maikaʻi. Eʻono, a hoʻololi i nā mea i mea eʻono ai.
- E hoʻomoʻa i loko o kaʻaila cilantro hou ma mua o ka lawelaweʻana. E hauʻoli!
Hoʻomaopopo manaʻo:
ʻO kēia hoʻi kahi meaʻai i ka meaʻai me ka meaʻono me ka punahele maikaʻiʻole ināʻaʻole he palaʻonaʻole o kāu mau meaʻala a me ka'ōpū puna (aiʻole, e hoʻohana i ka wai e hoʻomau i ka quinoa ma kahi o ka waihonaʻaila). E heluhelu i nā lepili, aiʻole, e hoʻomaopopo i ka hoʻohanaʻana i kāu'ōpiopio punahele homemade inā makemakeʻoe e hōʻoia i ka liʻiliʻiʻole.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 703 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 36 mg |
| Nā Carbohydrates | 127 g |
| Fiber Dietary | 26 g |
| Pāmua | 32 g |