ʻO Quinoa he māmā,ʻaʻohe hua o ka palaoa me kahi'āhiʻa pume. ʻO kahi kiʻekiʻe i loko o ka protein, quicious ("KEEN-wah") he meaʻono e lawelaweʻia me ka moa a iʻole iʻa, aiʻole ma kahi'ē aʻe paha e hiki iāʻoe ke lawelawe i ka raiki aiʻole ka hoahānau hānai.
Ke'ōlelo nei auʻaʻole "ʻo ka palaoa" no ka mea he huaʻano ka quinoa,ʻaʻole ka palaoa e like me ka palaoa a me ka raiki.
No ka mea heʻano ia,ʻoi aku ka nui o kaʻaiʻana i kaʻai ma mua o ka laiki a me ke kuʻi.
Loaʻa ka quinoa ma nāʻano kele, akā keʻokeʻo keʻokeʻo, keʻokeʻo aʻeleʻele. Makemake wau e hoʻohana i ka huila o nāʻekolu i kapaʻia he "quinoa rainbow". ʻO keʻano keʻokeʻo he momona,ʻo kaʻulaʻula heʻono maikaʻi, a heʻeleʻele kaʻeleʻele. No laila, hāʻawiʻoe i nā meaʻono, nā lehua, a me nā lelo. Hāʻalo kēia meaʻai no ka hapaluaʻelima quinoa a me ka quinoa āpau , aiʻole hiki iāʻoe ke hoʻohana i ke kīʻaha o ke ānuenue quinoa.
ʻO kahi mea hope loa: e holoi ponoʻia ka quinoa ma mua o ka kukeʻana, aiʻole hiki ke loaʻa i kahi meaʻawaʻawa. Ua nui loa, no ka mea, he hua ia. ʻO keʻawaʻawa ka hopena o kahi mea ma waho o nāʻanoʻano i manaʻoʻia he mea pale i nā manu.
ʻOiai,ʻo ka mea hana e holoi i ka quinoa mua, akā, e like me ka manaʻo maikaʻi e kōʻano i kāu mau piʻa maloʻo a me nā lelo eʻike ponoʻaʻoleʻaʻohe'ōpili i hui pūʻia,ʻaʻole hiki ke hōʻeha i ka holoiʻana i kāu quinoa. E holo wale i ka wai mālie ma luna o ka quinoa kāpaeʻole i loko o kahi kānana lima ma ka'ōwiliʻana i ka quinoa a puni me kou mau manamana lima. Hiki paha i ka wai ke nānā iki i ka mua, akā ma hope o hoʻokahi minuke e mālie, a ua mākaukau ka quinoa e hoʻomākaukau.
Ka mea e pono ai
- ½ kapu plain quinoa
- ½ kapuʻulaʻulaʻulaʻula
- 1½ 'ai loko o ka moa
- 2 Tbsp kahiʻilima liʻiliʻi loa
- 2 ka piko
- Kisher paʻakai, eʻono
Pehea e hana ai
- E koli i ka quinoa i kāpaeʻoleʻia i loko o kahi kānana ma lalo o ka wai anuanu no hoʻokahi minute.
- I loko o kahi kōkoʻa kaumaha, e hoʻoheheʻe i ka waipū ma luna o ka wela nui a laila e hoʻopili i kaʻaila a me ka kuke no kekahi mau minuke a hiki i ka paeʻana o ka'iliki.
- E hoʻomoʻa i ka waiwai, i ka paʻakai eʻono a lawe i kahi maʻi. E hoʻonaninue iki i ka quinoa a me ka mahana wela i kahi haʻahaʻa iki.
- E uhi paʻa a eʻaila no ka 20 mau minuke a hiki i ka manawa e hoʻopauʻia ai ka wai a pau. E weheʻia ka hua liʻiliʻi mai ka hua quinoa i ka wā i hoʻomaʻemaʻeʻia.
- Wehe i ka wela a kū, e uhiʻia, noʻelima mau minuke. E hoʻoulu me ka'ōpala a lawelawe i kēia manawa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 120 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 15 hua |
| Sodium | 257 mg |
| Nā Carbohydrates | 11 g |
| Fiber Dietary | 1 g |
| Pāmua | 4 g |