Zucchini na Quinoa > Abincin don ciwon sukari

Za ku buƙaci

Gishiri, barkono, dandana
Man zaitun, 3 tbsp
Tafarnuwa, 2 cloves
Karas, 50 g
Tumatir na Kayan Kayan itace, guda 8
Almon, 75 g
Zucchini, 4 inji mai kwakwalwa
Quinoa, 0,5 kofin

Dafa abinci dafa abinci

Kurkura quinoa, zuba gilashin ruwan sanyi, kawo zuwa tafasa. Cook, motsawa lokaci-lokaci, kan zafi na matsakaici na mintina 15.
Wanke zucchini, yanke saman kuma cire tsaba.
Yanke tumatir ceri cikin sassa 4, yanke karas a kananan cubes, sara da tafarnuwa finely. Haɗa quinoa tare da tumatir, karas, tafarnuwa, cuku, almon da man zaitun. Gishiri da barkono dandana.
Cushe da zucchini tare da sakamakon cika, rufe murfi "daga saman kayan lambu, rufe tare da tsare kuma aika zuwa gasa a cikin tanda preheated zuwa 200 digiri na 35 na mintuna 35.

Ku bauta wa tasa da zafi, ado da almonds.

Sinadaran

4 zucchini,
80 grams na quinoa,
200 ml na kayan lambu,
200 grams na cuku gida (feta),
50 grams na yankakken almon,
25 grams na kayan itacen cinya,
1 tablespoon na man zaitun,
1/2 cokali na zira,
1/2 cokali coriander ƙasa,
1 tablespoon na Sage,
barkono
gishirin.

Sinadaran sune na abinci sau biyu.

Dafa abinci

A wanke quinoa sosai a ƙarƙashin ruwan sanyi a cikin sieve mai kyau. Zafi dumin kayan kayan lambu a cikin karamin saucepan kuma ƙara hatsi. Ka bar shi tafasa kadan, sannan ka kashe wuta ka bar shi yayi ciki na mintuna 5. Fi dacewa, quinoa yakamata ya sha duka ruwa. Cire kwanon rufi daga murhu don ajiyewa.

Kurkura da zucchini da kyau kuma cire stalk. Yanke saman kayan lambu da wuka mai kaifi. Kammalallen ya kamata ya dace da hutawa.

Yankakken yanki na zucchini yanzu ba a buƙatar dafa abinci. Kuna iya soya yanki a cikin kwanon rufi kuma ku ci azaman mai ci.

Zafafa babban adadin ruwa tare da tsunkule na gishiri a cikin kwanon rufi kuma dafa zucchini na 7-8 minti. Idan kanaso, zaka iya amfani da kayan lambu maimakon ruwa. Sannan cire kayan lambu daga ruwan, magudanar ruwan kuma sanya a cikin kwanon yin burodi.

Preheat tanda zuwa digiri 200 a cikin yanayin zafi / zafi mara zafi. Aauki kwanon da ba a tsaya tare da shi ba kuma toya kwaya da almon, a motsa su kullum. Kwayoyi na iya soya da sauri, saboda haka yi hankali kar a ƙone su.

Yanke cuku na gida a kananan cubes kuma saka a cikin kwano. Quara quinoa, toasted pain pain nuts da almonds. Lokaci tare da tsaba na caraway, coriander foda, sage, gishiri da barkono dandana. Haɗa tare da man zaitun - an shirya cika. Yada cakuda a ko'ina kan zucchini tare da cokali.

Sanya kwano a cikin tanda na mintina 25. Abin ci!

Zucchini na Quinoa

Quinoa shine ɗayan abinci mafi amfani guda ashirin a cikin duniya: bitamin da abubuwan gina jiki a ciki tsari ne na girma fiye da sauran hatsi. Yana tsabtace jiki sosai, yana da tasirin ƙarfafa gabaɗaya, baya haifar da rashin lafiyan jiki, kamar yadda baya ɗauke da gluten A haɗe tare da kayan lambu, quinoa zai zama abin ban sha'awa, mai cin abinci kuma a lokaci guda mai daɗi da kyakkyawan hanya.

Recipe "Gasa zucchini tare da quinoa da kayan lambu":

Ana ɗaukar girke-girke daga mujallar "Gurasa. Gishirin."
Quinoa daga Mistral cikakke ne ga wannan tasa.

Tafasa ruwan quinoa a cikin tafasasshen ruwa na salted na mintina 15 kuma sa a cikin colander.

Cire ainihin tare da cokali.

Haɗa quinoa, 1 tbsp. l garin burodi, busassun bell barkono, tumatir, zucchini core. Gishiri, barkono, ƙara ruwan 'ya'yan lemun tsami rabin.

Stuff zucchini kwayoyi tare da cakuda quinoa da kayan lambu.
Yayyafa da man zaitun, yayyafa da garin burodi.
Gasa a cikin tanda preheated a 180 gr. Minti 25

Ado da ganye kafin yin hidima.

Dadi cikin zafi da sanyi.