ʻO ka quinoa a me ka'ōniʻi, he hui olakino ikaika. ʻO ka hōʻuluʻuluʻana o pesto, hiki i kēia mea keʻoluʻolu loa, a me ka meaʻole ma mua o ka quinoa kīnaʻi, ka'ōniʻi hou, a me kaʻaki a me ka mea levēpopoʻai ke nānā aku, he ala wikiwiki a maʻalahi ia eʻai i kaʻai ma ka papaʻaina. E hōʻiliʻili i kekahi mau 'aila i hoʻomoʻaʻia i ka umu, i nā huaʻulaʻula iʻalani aiʻole nā'ōmato, inā makemakeʻoe e hoʻopuni i kahi mea iʻoi aku.
Eia kekahi, no ka meaʻo ia he meaʻai hoʻokahi pālua, no laila, he mea maikaʻi loa no ka mea e kuke me kahi hoʻokahi kukui, e like me nā poʻe moe moe haumāna aʻo kekahi mea eʻai ai mai kahi pālahalaha.
He meaʻai ka meaʻai, a hiki ke lilo i meaʻino ināʻoe e hoʻohana i ka mea pesgan vegan a me ka mea hū ma ka wahi o ka Parmesan cheese. Inā ponoʻoe eʻona ponoʻole, e'akoʻala i ka quinoa i loko o ka wai ma mua aʻe o ka pūpū mea kanu, a,ʻoiaiʻo ka pesoteʻole o ka pesote-free,ʻaʻole loa ia e hōʻeha i ka papalua-nānā i ka papa inoa kūpono ināʻoe e hoʻohana ana i kahi kūʻai -eʻikeʻia.
Ka mea e pono ai
- 1 kaʻina quinoa, holoiʻia
- 2 kahe wai aiʻole ka'ōpū puna
- Nui lima lima hou
- 1/4 mau mea pesto manua
- 1/2 tsp ka lemona hou a me ka wai lime
- ʻO ka paʻakai a me ka pepa, eʻono
- 2 tbsp i ka palaoa Parmesan i'ōwiliʻia
- ka lese kūpono (kohoʻole)
Pehea e hana ai
Hoʻohuiʻia ka quinoa ma ka'ōpū puna a iʻole ka wai, no ka 10 a 12 mau minuke, a hiki i ka wā e'ānaiʻia ai ka quinoa.
Kōhi i ka'ōnihi hou a me ka wela no 3 a 4 mau minuke, a hiki i ka wiliʻana o ka'ōnihi a uaʻokiʻia ka quinoa.
Wehe i ka wela. E hoʻolālā i loko o pesto, e hoʻoulu me kaʻaila lime a me ka wā maikaʻi me ka paʻakai a me ka pepa eʻono ai. ʻO ka paʻakai o ka moana aʻo ka paʻakai kosher maikaʻi loa!
E hanaʻala i ka pī Parmesan hou, aiʻole e hoʻolālā i kahi mea'alapona no ka meaʻala'ē aʻe (a me kahi hoʻolālā B12 no vegans!).
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 96 |
| Ka nui o ka momona | 2 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 906 mg |
| Nā Carbohydrates | 15 g |
| Fiber Dietary | 3 g |
| Pāmua | 6 g |