Mei Quinoa

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 330

ʻAha - 3g

Kaomi - 59g

Paena - 18g

Ka lōʻihi o ka manawa 60 min
Prep 15 min , Cook 45 min
Nā lawelawe 4 (1 kī dal + 1/2 kī quinoa)

ʻO nā'ōpala ka hua o nā mea kanu i loko o kaʻohana legume a komo pū nā lelo, nā pi, a me nā pua. Nui nāʻaiʻana ma ke ao holoʻokoʻa i ka hilinaʻi i nā pulses ma keʻano he puna. ʻO kēia kumuʻano e like me ka'ōmaʻa māka melemele me ka quinoa, kahi hua nui o ka protein e hiki ke hoʻomākaukau aʻaiʻia e like me ka palaoa.

ʻO kaʻaiʻana i kaʻaina a me nā kumuhana'ē aʻe o ka protein i hoʻohuiʻia e nā mea kanu, hiki ke kōkua i ke kahe o ka cholesterol a me ke koko, a kōkua i ka mālamaʻana i ke kaumaha o ke kino, aʻo ia mau mea he pilikia no ka maʻi maʻi.

ʻO ka hoʻohana pinepineʻana i nā legumes a me nā pulukū hiki paha ke hōʻemi i ka pilikino no kekahiʻano o nā maʻi pipili i muli o kā lākou mau kikowaena kiʻekiʻe a me ka'āpana antioxidant . Ma ka hanaʻana i hoʻokahi aʻelua mau meaʻai eʻai aiʻoe i kēlā lā i kēia lā mai ka pūnaewele kumuhana nui, hāʻawiʻoe iāʻoe iho i kahi lumi ma ka papa eʻoluʻolu i ka'āina momona a maikaʻi o nā huaʻakai, nā hua, nā pi, nā lekile, nā nati, a me nāʻanoʻano.

Nā meaʻai

• 1 ka 'āpana kōmaʻa kōmaʻomaʻa a me nā lelo
• Kapuni 1/2, iʻokiʻia i 4 mau'āpana nui
• 1 teaspoon hōʻoluʻolu hou
• 1.5 teaspoons ka lepo turmeric
• 1 teaspoon ka kumini cumin
• 1 teaspoon ka'āpana coriander
• 1½ teaspoon ka paʻakai
• 1 ka'ōpala pāʻani keʻokeʻo, kāomiʻia a iʻole i kāpiliʻia i kahi microplane
• 3/4 ke kīʻaha tomato cherry, halved
• 2 punetēpō basetet aiʻole cilantro, koho
• 2 mau kīʻaha quinoa

Hoʻomākaukau

1. E koli a hōʻano i ka peasē kōmaʻomaʻa. E hoʻomoʻa i kahi ipu nui me nā'āpanaʻalani, ka palaoa, nā meaʻala, ka paʻakai, a me nā kīʻahaʻehā.
2. E lawe mai i kahi maʻi, e hoʻonāukiuki i kekahi manawa. I ka manawa e hoʻolapalapa ai, e hoʻonā i ka mahana e hoʻomehana ai a kuke no ka 30 a 40 mau minuke, a hiki i ka wa e mālie ai ka pua. E hoʻouka i ke kāpena paʻiʻia ma hope o ka hoʻomehanaʻiaʻana o ka hui no 20 mau minuke.
3. I ka manawa eʻoluʻolu ai, e hoʻohuli i ka wela a hoʻohana i ka mea holoi holoi e hoʻomaʻemaʻe pono i ka paila, e waiho ana i ka paupa maikaʻi a me nā mea'ē aʻe i hoʻomaʻemaʻeʻia, a hiki i ka hanaʻana o kahi kikokikona. Ma kahiʻokoʻa, e hoʻopili pono i ka paila i loko o ka mea holoi a me ka pulse no nā kekona kekona a hiki i ka loaʻaʻana o ka hua'ōlelo.

1. E hoʻolālā i nā hapaluaʻo ke kōmihi cherry a me nā mea kanu hou. E hoʻonui i kahi paʻakai eʻai ai.
2. E lawelawe me ka quinoa kīʻina.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Ma kahi o nā tōkeke cherry, hiki iāʻoe ke hōʻiliʻili i ka meaʻulaʻulaʻulaʻula a iʻole ka'ōmaʻomaʻu'omaʻomaʻo no ka'ō'ō o ke kala a me ka huele hou. ʻO nā huaʻameʻaʻelua a me nā pepaʻulaʻulaʻulaʻula, ua emi mai ka mea i kalo i loko o ka mea kanu a me nā pūpū likeʻole e like me ka huela ula.

Ma mua o ka quinoa, e ho'āʻo i kēia me ka millet. ʻO ka millet kekahiʻanoʻano nui o nā pilikino kiʻekiʻe, nā hua liʻiliʻiʻole o ka gluten i hoʻomākaukau aʻaiʻia e like me ka palaoa. ʻO Millet, e like me ka quinoa, hiki ke hoʻomākaukauʻia i ka lakene 1: 2 o ka hua i ka wai. E lawe mai i kahi'ōpū ma kahi stoveop, a laila e ho'ēmi i kahi simmer a kuke no 15 mau minuke. E uhi, e hoʻohemo i ka wela a kū i 10 mau minuke, a laila e hoʻoulu me ka māla a lawelawe.

Nā lawelawe a me lawelawe lawelawe

Hiki iāʻoe ke hoʻohana i nā lehua kōmaʻomaʻu a me nā peʻa kōmaʻe kōmaʻe no kēia meaʻai. ʻOiai ua manaʻoʻia nāʻanoʻelua i nā puls, eʻokiʻia nā pua a me nā lele mai nāʻano leka mai.

ʻO ka peʻa, heʻano ia o ka māina āpau, heʻano pea ia no kahi maloʻo, akāʻo kaʻohi eʻohiʻia e like me ka hua o ka mea kanu a maloʻo. ʻO ka'ōniʻa o ka peʻa keʻano o keʻano 3-dimensional aʻoi aku keʻano o nā hua manu. Ua kiʻekiʻe nāʻanoʻelua i loko o ka protein, ke fiber, a me nā huaora maʻamau a me nā minelala, a ua liʻiliʻi lākou i ka momona.

ʻO kēlā me kēia lawelawe he 1/2 cup dal me ka 1/2 kī quinoa.