ʻO ka huaʻai hua'ōleloʻo Quinoa Salad

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 265

Kaona - 10g

Nā kopa - 37g

Paena - 10g

Ka Honua Wā 15 min
Prep 10 min , Cook 5 min
Ka lawelawe 2

ʻO kaʻaiʻana i nā māla a me nā huaʻai a pau, he ala maikaʻi loa ia e emi iho ai i ke kahe o ke koko. ʻO nā kīʻaha likeʻole e like me ka laikiʻeleʻele, quinoa, farro, a me kaʻohe e nui ana ka maʻi o ka naʻau e kōkua ai i ke emiʻana o ke koko, me nā pono'ē aʻe. ʻO nā hua huaʻai he nui ke kaomiʻana i ke koko, ka pālolo, a me ka magnesium. Paʻa kēia huamoa i ka hoʻopaʻaʻana i kahi punuki maikaʻi i kēia pūnāwai!

E hoʻohui i ka nui o nā huaʻai ulu hou e loaʻa ana i kēia manawa o ka makahiki i loko o ka'alala maikaʻi hua'ōleloʻo ka quinoa mulina i maʻalahi e hoʻomākaukau ai no ka mea heʻono ia. E hoʻopili wale i ka'ā'ī a me ka peas i ka manawa like a me ka hui pū me nā meaʻai'ē aʻe. ʻO ka huaʻona hua lemoni wale nō he 3 mau meaʻai aʻaʻole ka paʻakai, no laila,ʻoi aku ka maikaʻi no kou naʻau ma mua o ka pāpale salakeke.

Nā meaʻai

• 1ʻoki i nā'ōpena aspagus,ʻokiʻia i loko o nā'āpana 3-ini
• 1/2 kīʻaha pī, hou aiʻole ka hauʻi
• 1 kaʻaila quinoa
• 2 mau kīʻaha
• 1/2 kīʻahaʻulaʻula, i hoʻopiliʻia me ka lahilahi
• 1/4 ke kīʻaha i nā lau mīlī hou, kahi iʻokiʻia
• wai o 1 lemon
• 1 kaʻailaʻailaʻaila
• 1/2 ¼ i ka waihona pepa 'uliuli hou

Hoʻomākaukau

1. E kanu i ka meaʻala a me ka peʻa i loko o ka liʻiliʻi liʻiliʻi a iʻole ke kāpena a hoʻouhi i ka wai. E lawe mai i kahi paena mālū a eʻaila a hiki i ka'ōmaʻomaʻo'ōmaʻomaʻo, e like me hoʻokahi minute. E wehe koke aku i ka wela, kaʻeli, a me kahi'āpena a me ka pī i loko o kahi waiʻauʻau wai e hoʻomau i ka kuke. E hoʻomaha a maloʻo.

2. I loko o kekahi pola nui, hoʻoulu i kaʻulu a me ka peas, quinoa, arugula, radishes, a mint.

3. I loko o ke kīʻaha liʻiliʻi, e'ōwili pū me ka wai lemon, kaʻaila a me ka pepa. E ninini i ka saladi a hoʻolei i ke kapa. E hoʻomau i ka palaoa a hiki i ka wā e hoʻomākaukau ai.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke hoʻohana i nā kānanaʻai i kuʻiʻia, e like me farro a hiki i kahi laiki, ma kahi o ka quinoa.

No ka mea'ē aʻe i ka protein, hoʻopuka i ka inoa inoa, ka mīkini, a me ka moa'ehi.

Nā lawelawe a me lawelawe lawelawe

Hana i ka nui o ka quinoa i ka hoʻomaka o ka pule e hana i nā mea e like me kēia i maʻalahi.

He mea maikaʻi kēia kaumakai'ōlaʻi maikaʻi no ka hoʻopiliʻana no kaʻaina awakea. Hoʻohuiʻia nā'ōpala ma kahi o ka manawa e noho ana i loko o ka fīkoi i ka pō. Hiki iāʻoe ke lawelawe i kēia salakeke ma kaʻaoʻao o kāu moa punahele a me ka iʻa no kahiʻaina ahiahi.