ʻO kēia huapalaina'ilina huaʻole a me ka vegan quinoa tabbouleh salame (ka spelled tabouleh a me ka pahuouli) i hanaʻia me ke olakino maikaʻi, ka palaoa a pau a me ka quinoa nui-protein ma kahi o ka palaoa bulgur i hoʻohanaʻia ma keʻano maʻamau. Heʻelua ia i loko o ka hoʻokahi: loaʻaʻoe i ka quinoa salad a me kahiʻo Eastern Eastern tabbouleh, aʻo nā mea a pau e pili ana i ka meaʻai a me ka vegan a me ka gluten-free, no laila ua maikaʻi loa e pili ana i nā meaʻai a meaʻai paha. ʻO ka hua'ōleloʻo Quinoa o kēlāʻano kēiaʻano, he koho nui loa ia inā loaʻa iāʻoe kekahi quinoa māmā i ka lima.
Inā makemakeʻoe i quinoa, makemakeʻoe e hoʻopili i waho a ho'āʻo i kekahi mau kānana'ē aʻe, e like me ke kani , ka millet, a me ke kāpena. ʻO nā kīʻaha likeʻole e like me kēia, a, inā kūʻaiʻoe iā lākou i ka nui , he pānaʻi lākou.
Ka mea e pono ai
- 1 pāʻina quinoa
- 2 kahe wai aiʻole ka'ōpū puna
- 1 nui nui aʻelua paha kōmato, kahi liʻiliʻi liʻiliʻi
- 1 kūkono,ʻohi (mea koho)
- 4 nā wīwī (ʻeleʻele'ōmaʻomaʻo), iʻokiʻokiʻia
- 2 cloves kele, minced
- 2 i 3 tbsp ka meli hou
- 1/2 kīʻaha i ke kīhāhā pāʻani
- 1/4 kaʻailaʻaila
- 1/4 ka wai lemon (kahi maikaʻi loa!)
- 1/2 tsp paʻakai, aiʻole eʻono (ʻo ka paʻakai o ke kai aʻo ka paʻakai o ke kosher maikaʻi loa ia i kēia mea ho'āla)
Pehea e hana ai
- I loko o ka ipu hao, e uhi i ka quinoa i loko o ka wai aiʻole ka'ōmole punahele a lawe i kahi maʻi. E ho'ēmi i ka wela e hoʻokuʻu iho i ka māmā, e uhi, aeʻae i ka quinoa e hoʻomohala no kahi 15 mau minuke, aiʻole hiki i ka wā i hoʻomoʻaʻia ai ka quinoa a ua komo ka nui o ka wai. E hoʻonui i kekahi manawa me ka'ōpala e hiki ai i nā mea hope loa o ka mahu e pakele. E hoʻokaʻawale.
- I kēia manawa, i ka manawa e hoʻomohala ai ka hoʻolāʻau a hoʻomaha paha, i loko o kekahi pola nui, e hui pū i nā'ōmato a me nā kukama kūmaʻa, nā pale, nā kāleka, ka mīni hou, a me ka pāhiri hou.
- I ka manawa e maloo loa ai ka quinoa (hiki ke mahana, akāʻaʻole wela) e hoʻomoʻi i ka quinoa, i kaʻailaʻoliva, ka wai lemon, a me ka paʻakai, e hoʻolimalima mālie e hui pū. ʻO ka manawa me ka paʻakai moana a me ka paʻakai kosher, eʻono ai.
- E hoʻopau i kāu hua'ōlelo quinoa tabbouleh no hoʻokahi hola a ma mua o ka lawelaweʻana, aʻoi aku ma mua o ka pō, eʻae i nā loiloi e hoʻohui me ke kūlana piha. E hoʻokuʻu pono i ka pahu i mua o ka lawelawe.
- E hāʻawi i kēia quinoa salatina i ka meaʻai hou no ka lime hou a me ka lepo o ka paʻakai hou ma mua o ka lawelaweʻana no ka'ōpala hou.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 298 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 673 mg |
| Nā Carbohydrates | 38 g |
| Fiber Dietary | 4 g |
| Pāmua | 7 g |