ʻO kēia hua'ōlelo Greek quinoa salad i hanaʻia me nā mea kanu o ka Pākīpika nui,ʻo ia hoʻiʻo ka cheese, Kalamata olives a me nā mea ulu hou. Hiki iāʻoe ke maʻalahi i kēia meaʻai ka mea kanu meaʻai ma ka holoiʻana i ka paʻakai kapu a iʻole e hoʻohana i kahi kāpena liʻiliʻi.
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 hoʻi:ʻO nā leka uila maʻalahi hou
Ka mea e pono ai
- 3-4ʻohe wai
- ka'ōpū puna
- 1 1/2 kīʻaha
- quinoa (kāpaeʻoleʻia)
- 1/4 ke kīʻaha apple cider winika (hiki iāʻoe ke hoʻohana i kahi meaʻono e makemakeʻoe)
- 2 cloves keleka (minced)
- 2 punetēpō wai wai lemon (wai mai hoʻokahi lemon)
- 3ʻaila aila
- 1/2 kīʻaha kalamata olive (paʻipaʻi inā makemakeʻia)
- 1/3 ke kīʻaha i ka pāʻani hou
- 1/3 kapu i ka cilantro hou.
- 1'ūniʻulaʻula (kaʻi)
- 1 ka pele tōmato cherry (pālaʻiʻia i ka hapalua)
- Kō koho: 1/2 kīʻahaʻaila artichoke
- Kaomi paʻakai (aiʻole eʻono)
- Kāpala pepa (aiʻole eʻono)
- 1/2 kuki (cup)
Pehea e hana ai
1. I kahi'ōlaʻi maʻamau, e kuke i ka quinoa i loko o ka'ōpū punaewele no 15-20 mau minuke, a maʻalahi a hoʻonāukiuki i kekahi manawa. E hoʻomaha.
2. I loko o ke kīʻaha liʻiliʻi, e pīpī i ka winika, ka wai lemon, kāleka, a me kaʻailaʻaila.
3. Eʻoluʻolu e hoʻokomo i ka quinoa me nā mea i koe, koe naʻe ka pa. E ninini i kaʻailaʻaila ma ka quinoa.
4. E hoʻonui i ka paʻakai a me ka pepa eʻono ai a hoʻonoe i ke kʻalulu.
5. E hiki nō hoʻi iāʻoe ke hōʻiliʻili i kekahi mau mea kanu'ē aʻe āu e makemake ai, e like me ka broccoli i māmā māmā, hoʻopiʻi i ka momona a me ka pepaʻalani i puhiʻia.
Nāʻike kikowaiwai, no ka lawelaweʻana:
Kaloka: 399; Nā Kalo mai ka momona: 163
%ʻAlā Palena:
Ka Honua Nui: 18.1g 28%
Paʻa momona: 4.7g 23%
Cholesterol: 17mg 6%
Sodium: 225mg 9%
ʻO ka nui o nā'ōpona: 46.7g 16%
Fiber Dietary: 5.6g 22%
Nalu: 3.0g
Paila: 12.6g
ʻO ka Vitamin A 18%, Hua'ōlelo C 24%, Kalikoni 15%,ʻOka 20%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 345 |
| Ka nui o ka momona | 18 g |
| Ka momona | 5 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 17 w |
| Sodium | 1,076 mg |
| Nā Carbohydrates | 36 g |
| Fiber Dietary | 5 g |
| Pāmua | 13 g |