Ho'huihuiʻia nā quinoa a me nā pīʻeleʻele e hana i ka meaʻai a me ka veina quilina a huapalapala paha e like me kaʻaina awakea, ka saladi, a me kaʻaina ahiahi. ʻO Quinoa a me nā pīni e hāʻawi i kahi olakino o ka protein, a me ka waiʻalani hou a me ka cilantro e hoʻoulu i kahi leʻaleʻa hoʻokipaʻo Mexico.
Hiki maikaʻi ke kernels maikaʻi i ka paʻi, a inā makemakeʻoe e hōʻiliʻili i kekahi mau mea hou hou i kēia salakeke pīniʻeleʻele, a me kahi kīʻaha aʻelua paha o ka meaʻono wela, ka mea i hoʻouluʻia i ka pepa kope a iʻole cayenne. e like me kahi'āpana.
Hiki i ka kuke me ka quinoa ? ʻIke wau ke hana nei wau! Inā makemakeʻoe i quiona, makemake paha oe e hoʻopili i waho a ho'āʻo i kekahi mau kānanaʻokoʻa'ē aʻe, e like me ke kani , ka millet a me ke kuʻi! ʻO nā kīʻaha likeʻole e like me kēia mau mea nui, a, ināʻoe e kūʻai i ka nui, he mea kūʻai! A no ka mea, makemake au e kūʻai i ka nui ! Inā makemakeʻoe i ka quinoa i kēia manawa, eia kekahi mau'āpanaʻokoʻa maikaʻi loa āu e ho'āʻo ai.
E nānā pūʻia: He mau paʻalā momona māmā a maikaʻi
Ka mea e pono ai
- 1 Huiʻoliva hinu + 2 Tbsp
- 1 ka liʻiliʻi-liʻiliʻi liʻiliʻi (ʻokiʻoki)
- 3 cloves kaula (minced)
- 1 kapu
- quinoa
- 2 kīʻaha punaʻai a wai paha
- 1 12-ae. hiki i nā pīniʻeleʻele meaʻai (drained)
- 2 tōmoma nui (kāpae)
- 1/4 kapu i ka cilantro hou.
- 1/4 kapuʻulaʻulaʻulaʻula, (hoʻopalapala lahilahi) - kohoʻia akā e hoʻohui i keʻano nani a me ka crunch
- ʻO ka paʻakai a me ka pepa, eʻono
- 2 Tbsp. hua lime hou
Pehea e hana ai
I kahi āpau nui, kaʻaila a me ke kāleka i kaʻailaʻoliva no 3-4 mau minuke. E hoʻouka i ka quinoa a me ka puna wai. E uhi, e lawe i kahiʻeha, a laila e ho'ēmi i ka wela e hoʻokuʻu. Eʻae e kuke no ka 20-25 mau minuke, a hiki i ka wā e hoʻomoʻaʻia ai ka quinoa a hiki ke hoʻopihaʻia me ka māina. E hoʻopomo i nā'ōpona i hoʻopihaʻia i 1-2 mau minuke ma mua o ka hanaʻana o ka quinoa
Laweʻia mai ka wela a me ka haʻalulu i nāʻeleʻeleʻele, ka wai lime, hoʻomaha 2 punetēpona o kaʻailaʻoliva, a me ka manawa maʻalahi me ka paʻakai a me ka pepa, eʻono.
E kau i ka cilantro a hoʻopili i nāʻulaʻulaʻula ma mua o ka lawelaweʻana.
Hanaʻo ia iʻehā mauʻai o ka quinoa vegetarian me nā pīniʻeleʻele a me nā'ōmato. ʻO kēia hoʻi kahi meaʻaiʻai meaʻaiʻono-nui a me ka gluten-ʻole.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 488 |
| Ka nui o ka momona | 9 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 535 mg |
| Nā Carbohydrates | 80 g |
| Fiber Dietary | 20 g |
| Pāmua | 25 g |