Gluten-Grains mau: Quinoa Salad me Refreshing Add-Ins

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Kāleka - 227

Kaona - 10g

Kāpena - 26g

Paena - 9g

Ka Honua Wā 40 min
Prep 15 min , Cook 25 min
Nā lawelawe 6 (1 kapu kēlā me kēia)

Hiki paha iāʻoe ke lohe i ka quinoa he koho-waiwai waiwai (nona 8 grams o ka pāʻani hānai-ʻai āpau a puni!), Akā, ua hoʻopiha pūʻia kēia hua liʻiliʻiʻole me nā kolako e like me ka hao a me ka magnesium, nā kumu a pau e makemake aiʻoe hoʻohuiʻia i loko o nā meaʻai,ʻaʻole wale i kahi mea kīnāʻole. I ka huiʻana me nā'ōpū hou, nā pīni, a me ka pīpī i ka sīkē, hiki i ka quinoa kahi'atihanaʻoluʻolu e lawelawe me ka iʻa a iʻa paha.

Nā meaʻai

• 1 ka lāʻau quinoa maloʻo, holoiʻia a holoiʻia
• 2 kahe wai
• ½ teaspoon kosher paʻakai
• 2 punetēpuni i ka wai lemon
• 2 punetēpili kaʻaila'alapiopio hou
• 1'ūkeke kapu
• 1 hiki (15-oona) nā pīniʻeleʻele, holoiʻia a holoiʻia
• ¼ kapu oliveʻoliva, sliced
• 2 o kaʻawa kao i'ōwiliʻia
• 2 punetēpuni kahi'ūla pāʻani

Hoʻomākaukau

1. I loko o kahi kāpena, hoʻohui i ka quinoa a me ka wai, e lawe mai i ka maʻihe, e hoʻohaʻahaʻa i ka mahana, e uhi, a hoʻomehuka no 15 mau 20 mau minuke a hiki i ka hoʻohemoʻana o ka wai a lohi ka quinoa.
2. I ka manawa e hoʻomoʻaʻia ai ka quinoa, e hoʻololi i kahi pola nui, e hoʻonā i 1 pailapaila o kaʻailaʻaila a waihoʻia e hoʻomaha, i 20 mau minuke.
3. E hoʻopili i nā pīniʻeleʻele, kūkono, ka pua kao a me ka pāʻakai. Hoʻopiliʻia e hoʻohui.
4. E lawelawe i ka liʻiliʻi a iʻole ma ka lumi wela.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO kēia mea ho'āla heʻulaʻulaʻulaʻula, akā, e holo maikaʻi nā mea likeʻole.

ʻO ka hui pūʻana o ka quinoa a me nā pīni e hana i ka meaʻai wela kiʻekiʻe e mālama i kaʻai ma ke kai no nā hola. E hoʻoulu hou i nā mea hou, nā mea maʻamau no ka hoʻonuiʻana i ke kele, kaʻono, a me ka hue.

Ināʻaʻoleʻoe he meaʻono o ka hulu kao, ua hana kahi koa ikaika i mea pani maikaʻi.

Nā lawelawe a me lawelawe lawelawe

Hana i kahi nui o kēia salakeke i ka hopena pule aʻai i kaʻai no kaʻaina awakea a me kaʻahaʻaina i nā pule o ka pule; uaʻoi aku ka maikaʻi o nā lā ma hope o kona hoʻomākaukauʻana. E lawelawe me ka moa meli a me kahi'āpana mīmona.