ʻO kēia huaʻano quinoa i hanaʻia me ka kūkoma, nā mele bell, ka broccoli, a me nā māmoma he hume o ka'ōlinolino mai kahi vinonagrette lemon-kāleka. ʻO ke koena o kaʻeuanelio maikaʻi? He meaʻono ia, meaʻaiʻole, vegan, gluten-free, low-calorie, a ua lawe i kahi 30 mau minuke e hoʻomākaukau ai.
Nui ka nui o ke aloha e pili ana i ka quinoa-he puna maikaʻi loa ia o ka protein me 11 grams i kēlā me kēia kīʻaha i kuke,ʻo ke kiʻekiʻe i ka hao, ka magnesium, a me ka fiber a hiki ke hoʻomākaukau i ka wikiwiki ma mua o ka nui o nā kīʻaha'ē aʻe e hoʻonui ai i kahi lanakila-lanakila nā nohona.
Hāʻawi kēia meaʻai i ka hoʻokolohua e ho'āʻo i ka hoʻonui a hoʻokaʻawale paha i nā meaʻokoʻa likeʻole me ka zucchini, ka kānana, ka kale, a me nā'ōmole'ōnihi; ʻAʻohe ala kūpono e hana ai i ka sālaina quinoa olakino .
Ka mea e pono ai
- No ka Quinoa
- 4 kīʻaha punaʻai (aiʻole wai)
- 1 1/2 kīʻaha quinoa (raw)
- Kō koho: paʻakai (eʻono i ka hoʻohanaʻana i ka wai ma kahi o kaʻaila)
- No ka Vinaigrette
- 1/3 kapu i ka wai lemona hou
- 1/4 kaʻailaʻaila
- 2 cloves keleka (minced)
- Kōʻano: He paʻakai a me ka pepa (eʻono)
- No nā huaʻai
- 1 kūkono (sliced)
- 1 beka pepa (ʻulaʻula aiʻole melemele)
- 1/2ʻalaniʻulaʻula liʻiliʻi (ʻokiʻia)
- 1/2 kīʻaha broccoli florets (hamoʻole)
- 2 mau'ōmato (kāpili)
Pehea e hana ai
Hana i ka Quinoa
- I loko o kahi'aniani liʻiliʻi, e lawe mai i ka hulu huawai (aiʻole ka wai, inā makemakeʻoe) i kahi maʻi. ʻO ka paʻakai ka wai eʻono ai inā e hoʻohana i ka wai. E hoʻouka i ka quinoa holoi aʻole i hoʻopauʻia (e nānā i lalo ma hope o nā kuhikuhi), e hoʻonā, a hoʻihoʻi i kahi maʻi. E ho'ēmi i ka wela i lalo a māmā, uhiʻia, no 15 mau 20 mau minuke aiʻole hiki i ka quinoa e komo ai i ka wai.
- Laweʻia mai ka wela a waihoʻia no 10 mau minuke, i uhiʻia, eʻae i ka quinoa e hoʻopiha i kekahi wai a lilo i fluffy.
Hana i ka Vinaigrette
- ʻOiai ka kukeʻana o ka quinoa, i loko o kekahi kīʻaha, e hoʻokuʻi pū i ka wai lemona hou, kaʻailaʻaila, nā kāpena'okena kālepa, a me ka paʻakai a me ka pepa.
- E hoʻokaʻawaleʻia ma ka lumi wela piha.
Hana i ka Salalalā
- Wehe i ka uhi mai ka quinoa ae hoʻopiʻi me ka'ōʻu. Eʻoluʻolu e hoʻalili iki aʻe a laila e hoʻoulu me ka cucumber sliced, ka pepa paʻani paʻakiki, kaʻulaʻulaʻula, ka broccoli steamed, nā tōmato paʻi, a me ka vinonagrette lemon-kāleka, e hoʻouluulu e hui maikaʻi.
- E hoʻonui i ka paʻakai a me ka pepa eʻono ai, a me ka hauʻoli ma mua o ka lawelaweʻana inā loaʻa iāʻoe ka manawa,ʻoiai e like kēia me ka maikaʻi i ke anahana o ke keʻena.
ʻO kahi'ōlelo no ka holoiʻana i ka Quinoa
Ke hoʻopiʻi ka hakakā-ināʻoe e holoi i ka quinoa ma mua o ka kukeʻana aʻaʻole paha? I keʻano o ka raiki, ua holoiʻia i ka holoiʻana i kahi o ka hiʻona a me ke kūpaʻa. Me ka quinoa, hoʻohanaʻia ka holoiʻana e wehe i kona koʻi maoli, i kapaʻia he saponin , kahi e hiki ai i kekahi mau koi ke ho'āʻo i kaʻawaʻawa a iʻole keʻoluʻoluʻole.
Ma hope o ka kukeʻana, hoʻomaʻamaʻaʻia ka quinoa i kahiʻoi aku kaʻoi aku o kahi meaʻoi aku aʻoi aku ka maikaʻi ma mua o ka quinoa kālaiʻia. No laila,ʻo ka mea i kohoʻia e holoi aiʻoleʻaʻole e holoi,ʻo kāu. ʻAʻohe hewa a iʻole pololei, iho i lalo kahi mea eʻono ai iāʻoe. Eia pū,ʻo ka hapanui o ka quinoa i kūʻaiʻia maʻAmelika Huipūʻia ua hoʻopukaʻia (akā nānā i ka pahu).
Haʻina Quinoa?
Hiki iāʻoe ke noʻonoʻo e hana pālua i ka nui o ka quinoa i kāheaʻia i loko o kēia meaʻai, i hiki ai iāʻoe keʻai i ka lima e hana i ka salama, hoʻomoʻi i ka meli, hui me ka protein mea kanu, tofu, aiʻole nā kalo a me nā meaʻai'ē aʻe i loko o ka hebedoma.
Nā mea hou aʻe e pili ana i kaʻohi
Inā makemakeʻoe i quinoa, makemakeʻoe e hoʻopili i waho a ho'āʻo i kekahi mau huaʻai'ē aʻe e like me ke kani , ka millet , a me ke kī .
Nui lākou, a ināʻoe e kūʻai i ka nui , he mea kūʻai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 218 |
| Ka nui o ka momona | 10 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 545 mg |
| Nā Carbohydrates | 26 g |
| Fiber Dietary | 4 g |
| Pāmua | 7 g |