Ntho e ntle ea nama ea khomo ho nna ke thabo e fetisisang ea 'mele. Ke khale nama ea khomo e nkuoe e le nama e hloekileng haholo, ka hona e theko e holimo ha e bapisoa le mefuta e meng ea nama.
Ha ke itumella karoloana ea nama ea khomo, ke ela hloko boleng ba eona le tšimoloho ea eona ka ho khetheha. Sena, ehlile, se bolela boleng bo botle ba BIO. Qetellong, ha se letsatsi le leng le le leng le hlahang polelong ea rona.
Nama ea nama ea khomo e na le mafura a mangata, empa e bonolo ebile e qhibiliha lelemeng. Bakeng sa sejana se ka lehlakoreng sa jarete ea kajeno ea carb e tlase, re tla nka quinoa e tsebahalang har'a litlolo tse tlase-carb.
Tatso e nang le phepo e ntle ea quinoa e tsamaea hantle le nama ea khomo ebile e etsa hore sejana sena sa nama e tlase se hlabolohe e le kannete. 🙂
Ho fapana le tumelo e tsebahalang, quinoa ha se likatse. Ke ea limela tsa lelapa la Amaranth mme, ka hona, ha e na gluten.
Ntle le moo, quinoa e na le protheine e ngata ea meroho, e amoheloang hantle ke 'mele.
100 g ea quinoa e lokiselitsoeng e na le 16,67 g ea lik'habohaedreite, ka hona e nepahetse bakeng sa phepo e leka-lekaneng ea carb.
Lisebelisoa tsa Kichineng le Lintho Tse U li Hlokang
Tobetsa ho se seng sa lihokela tse ka tlase ho ea ho tlhahiso e lumellanang.
- Seqha se bohale;
- Pitsa e koahetsoeng ka granite;
- Boto ea ho rema e entsoeng ka bamboo;
- Quinoa.
Lithako
- Li-medallions tse 2 tsa nama ea khomo (BIO);
- 1 pod ea pepere e khubelu;
- 1 pod ea pepere e tshehla;
- 1 pod ea pepere e tala;
- 2 li-clove tsa konofolo;
- Ligrama tse 100 tsa onion;
- Ligrama tse 100 tsa quinoa;
- Ligrama tse 200 tsa tranelate e shapa;
- Thispone e le 1 ea lialmonde tsa fatše;
- Tsoekere tse 2 tsa phofo ea curry;
- 1 khaba ea lero la lemone;
- 200 ml ea moro oa nama;
- letsoai le pepere ho latsoa;
- oli e 'ngoe ea kokonate bakeng sa ho halika;
- ka kopo ea 1/4 ea khaba ea phofo ea carob e le setsi.
Palo ea metsoako ea risepe ena e tlase-carb ke ea servings tse 2. Ho hlophisoa ha metsoako ho nka metsotso e 15. Ho tla u nka metsotso e 20 ho pheha.
Mokhoa oa ho pheha
1.
Rinse quinoa ka botlalo ka sising, ebe u pheha, u tšele metsi a habeli haholo, boemong bona, ka 200 ml ea moro oa nama ka metsotso e ka bang 15.
Nakong ea ho pheha, metsi ohle a lokela ho ananeloa. Leha ho le joalo, tšela metsi a setseng ebe u siea quinoa e ntse e futhumetse ka mor'a ho pheha pan ka metsotso e 10.
2.
Hlatsoa likhaba tsa pepere, tlosa peo le leoto ebe u khaola likotoana tse tšesaane.
Ebola eiee, hlatsoa 'me u e kha mehele. Ebola likharetene tsa khalase ebe u li khaola khabeloa ka likoto.
3.
Fafatsa oli ea kokonate ka pane ebe o tšela makhasi a pepere ho eona. Ebe u tšela pepere hanyane ka pane ebe o tšela konofolo e khabisitsoeng ho eona.
Kenya onion le sootho hanyane kaofela hammoho, tse susumetsang nako le nako. Qetellong, meroho e lokela ho ba thata haholo.
4.
Ha u ntse u pheha meroho, o ka etsa spaghetti ea almond ka curry le Fry medallions. Bakeng sa setlolo, futhumatsa oli e nyane ea kokonate ka sopho e nyane le lialmonde tsa fatše tse halikiloeng le phofo ea curry ho eona.
Ba tšollele ka tranelate le lero la lemone mme u ba tlohele tsohle ho pheha butle ho fihlela li phehiloe. Haeba a lakatsa, pepere le nako ea 1/4 khaba ea phofo ea linaoa. E felile.
5.
Ho etsa li-medletions tsa nama ea khomo, oli ea kokonate ea mocheso ka pane, ka nako ena e le mocheso o phahameng ka ho fetisisa. Fry ka mahlakoreng ka bobeli motsotso o le mong, ebe u theola mocheso o futhumatsang.
Fafatsa li-medallions ka holim'a mocheso o mahareng ka lehlakoreng ka leng bakeng sa metsotso e 3-4 ho fihlela e phehiloe. Bohareng ba tsona e lokela ho ba pinki. Qetellong, letsoai le pepere ho latsoa.
6.
Sebeletsa li-medallions poleiti ea asmond curry mcele ka pepere le quinoa. Takatso ea lijo.
