Hua'ōleloʻo Quinoa Tabouli maikaʻi

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 153

Kaona - 8g

Kāpena - 17g

Paena - 4g

Ka Honua Wā 27 min
Prep 15 min , Cook 12 min
Nā lawelawe 6 (1 kapu kēlā me kēia)

Hanaʻia kēia huamata'atila me ka palaoa bulgur, kahi kiʻekiʻe i FODMAP. Hanaʻo Quinoa i kahi kūpono maikaʻi no ka bulgur. ʻAʻole wale i kahi kokoke i ke aʻa a me keʻano, akā, he kumu nui o ke fiber a me nā meaʻai'ē aʻe.

Nā meaʻai

• ¾ kapu i ka quinoa kāpaeʻole
• 1 1/3 kapu wai
• ½ teaspoon ka paʻakai, i māheleʻia
• 3 punetēpona kaʻailaʻaila
• 3 punetēpona wai wai lemon hou
• ½ teaspoon ka lāʻau kumuni
• 1'ōmumu hou nui, i hoʻokuʻuʻia i nā'āpana 1/4 iniha
• 1/3 ke kīʻahaʻona i nā'ā'ī'aleʻa lauoho
• 1 kaʻaila i kāpiliʻia i ka kūkamo, i'opiʻia a komo i loko o nā'āpana 1/4 iniha
• ½ kīʻaha pāʻakai pāʻani
• ½ 'ai nā mīni mīni

Hoʻomākaukau

1. E holoi a hoʻokahe i ka quinoa i kahi kānana maikaʻi. I kahi kōpana 2-quart, e hoʻohui i ka wai, quinoa, a me ka ¼ teaspoon o ka paʻakai. E uhi i ka ipu a lawe i kahi maʻi. E hoʻokuʻu i ka wela e hoʻokuʻu a hoʻomoʻa i ka mea a paʻa ka nui o ka wai aʻo ka "huelo" keʻokeʻo o nā huaʻano quinoa e hōʻike ana i 10 a 12 mau minuke no ka quinoa melemele, a 12 paha 14 mau minuke no ka quinoa uila. Wehe i ka wela; e uhi i ka ipuhao no 5 mau minuke. A laila, e hoʻokuʻu i kahi wai nui a wehe i ka ipu e hoʻomaha ai ka quinoa.

1. ʻOiai ka kukeʻana o ka quinoa, i loko o kahi kīla nui nui, e pīpī pū me kaʻailaʻoliva i hoʻonaniʻia i kaʻaila, ka wai lemon, cumin, a me ka paʻakai i koe. E hoʻouka i ka quinoa i ka pahu hana a hoʻoikaika e hoʻohui. E hoʻomau i ka hoʻomehanaʻana no ka 15 mau minuke, e hoʻoulu ai i kēlā me kēia manawa.
2. E hoʻolālā i nā'ōmato, nā huakō, ka'ākopa, ke pā pālau, a me ka mīnū a hoʻomaha a ala kaʻoluʻolu, i kahi 30 mau minuke.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki ke hoʻohanaʻia ka wai lemon ma kahi o ka hou houʻia, akā,ʻaʻole e like kaʻono i ke kukui.

E hoʻopili i ka wai lemon me ka ¼ cup ka waina wilika.

Nā hōʻano hou paha: ¾ cup crumbled cheese cheese (3 auneke), ¼ ka ipu i paʻipaʻiʻia i nāʻoliva paʻi, aiʻole i ka'½ ½ cup biced pepper bell pepper.

No kahi saladina maikaʻi me ka fiber a me ka protein, e hoʻopiha i kahiʻohe he 15-auneke o ka momona, nā moa kua holoiʻia.

Nā lawelawe a me lawelawe lawelawe

E kūʻai i nā kinai, i uhi paʻaʻia, i loko o ka friji no nā lā 4.