Quinoa thiab tuna zaub xam lav

Leej twg tsis nyiam ib tug? nplua nuj, noj qab nyob zoo thiab noj zaub xam lav? Yog tias muaj, koom nrog peb hnub no txhawm rau tshawb pom kev npaj ntawm ib qho ntawm lawv: Kev noj qab haus huv tau ua tshwj xeeb hauv Peru, av ntawm gastronomic cuab yeej cuab tam uas, nrog lawv cov irrefutable flavors, zoo siab thiab nthuav qhia cov zaub mov yooj yim thiab yooj yim.

Cov zaub xam lav no, uas peb yuav tham txog qhov seem ntawm kev sau ntawv, yog qhov nrov Quinoa thiab tuna zaub xam lav, ceev, qab thiab heev zaub mov rau cov hluas thiab laus. Nws cov khoom xyaw yog pheej yig thiab siv tau yooj yimIb yam li ntawd, lawv muaj xim zoo nkauj thiab kho kom zoo uas koj yuav tsis yig los haus lawv.

Tam sim no, lob koj cov tais diav, npaj cov khoom xyaw thiab cia peb pib nrhiav cov flavors thiab textures uas daim ntawv qhia no muab rau peb.

Quinoa thiab Tuna Salad Recipe

Cov khoom xyaw

• 1 khob ntawm Quinoa
• 2 khob dej
• 1 tuaj yeem tuna
• 1 limon
• 1 lub txiv av qab av
• 2 boiled qe, shelled
• 3 Cov txiv lws suav
• 100 gr ntawm tus cw
• Txiv roj roj
• mint thiab basil nplooj
• Ntsev thiab kua txob rau saj

Khoom siv los yog khoom siv

• Lub lauj kaub ua noj
• Frying lauj kaub
• Ntoo diav
• Sabcaum
• lub tais
• Txiav board
• Riam
• Pav phaj
• me me puag ncig pwm

Npaj

1. Nqa ib lub lauj kaub thiab ncuav Quinoa rau hauv nws nrog ob khob dej thiab ib pinch ntawm ntsev. taws hluav taws thiab qhov chaw ua noj rau 10 feeb.
2. Thaum lub sijhawm dhau mus, nrhiav lub lauj kaub kom sov. Ntxiv ib tablespoon ntawm roj, nyiam dua txiv roj roj, thiab prawns. Sauté lawv rau 2 mus rau 5 feeb. Khaws cia rau hauv qhov chaw txias.
3. Thaum Quinoa tau siav, tshem tawm los ntawm tshav kub thiab ntws nyob rau hauv ib tug colander. Thaum peb muaj nws tsis muaj dej, coj nws mus rau ib lub tais los yog refractory.
4. Txiav cov qe boiled rau hauv me me pieces los yog squares.. Pab koj tus kheej nrog ib tug txiav board thiab ib tug ntse riam. Ib yam li ntawd, tshem tawm avocado, tshem tawm cov noob thiab txiav mus rau hauv squares.
5. Ntxuav thiab txiav cov txiv lws suav Hauv chav thiab tsis txhob hnov ​​qab tshem tawm cov noob.
6. Qhib lub kaus poom ntawm tuna thiab muab tso rau hauv lub khob.
7. Noj tag nrho cov khoom xyaw uas peb tau txiav hauv cov kauj ruam dhau los ntxiv rau tuna rau lub refractory nrog rau Quinoa. Tsis tas li ntawd, ntxiv ob tablespoons roj, ib pinch ntawm ntsev thiab kua txob.
8. Do cov kev npaj nrog a duab lossis a ntoo diav, kom txhua yam khoom xyaw tag nrho nrog rau lwm tus.
9. Txiav cov txiv qaub nyob rau hauv ib nrab thiab ntxiv cov kua txiv hmab txiv ntoo. Do ib zaug ntxiv, tshawb xyuas ntsev thiab ntxiv me ntsis yog tias xav tau.
10. Ua kom tiav, ua hauj lwm rau ntawm lub phaj tiaj tus thiab, nrog kev pab los ntawm ib puag ncig pwm, zoo li cov zaub xam lav. Ntxiv ob peb prawns rau saum thiab ua kom tiav nrog cov nplooj mint los yog tshiab basil.

Cov lus qhia thiab cov lus pom zoo

• Ua ntej yuav siav Quinoa yuav tsum yog yaug nyob rau hauv ntau yam dej kom txog thaum cov kua dej ntshiab. Qhov no txhawm rau ntxuav cov cereal kom zoo thiab tsis noj cov tshuaj uas tuaj yeem ua raws li daim ntawv qhia tom qab.
• Feem ntau, cov tuna muaj cov roj me me kom cov zaub mov nyob ruaj khov thiab tshiab hauv lub kaus poom. Txawm li cas los xij, rau qhov kev npaj no Nws tsis tas yuav ntxiv cov roj no, txij thaum tsis ntev peb yuav ntxiv ob peb tablespoons roj txiv roj rau kev npaj. Ib yam li ntawd, yog tias koj xav suav nrog cov roj los ntawm tuna, koj tuaj yeem, tab sis zam suav nrog lwm cov kua roj.
• Yog tias koj xav haus cov zaub xam lav nrog kov ntau ntsim thiab acid, koj tuaj yeem ntxiv cov dos liab tws hauv julienne. Tsis tas li, koj tuaj yeem tso ib tablespoon vinegar, raws li koj saj.
• Hloov chaw, yog qhov koj xav tau yog ib tug smoother, sweeter tsw, ntxiv rau daim ntawv qhia ib co cov nplej qab zib los yog pob kws siav.
• Salad tsis pom zoo. tom qab lub sij hawm ntev ntawm kev npaj nws, vim avocado oxidizes thiab nws cov xim hloov, tig maub thiab nrog me ntsis.

noj zaub mov tseeb

Ib feem ntawm Quinoa Salad nrog Tuna Nws muaj 388-390 Kcal, uas ua rau nws zoo heev natural energizer. Ua ke, nws muaj 11 grams roj, 52 grams carbohydrates thiab 41 grams protein. Ib yam li ntawd, nws boasts lwm cov as-ham xws li:

• Kev Sodium 892 mg
• Fiber ntau 8.3 Art
• Tswv yim 6.1 Art
• Lipids 22 Art

Nyob rau hauv lem, nws cov khoom tseem ceeb, cov quinoa, muab tag nrho cov amino acids tseem ceeb, sib npaug nws cov protein zoo rau cov mis nyuj. Ntawm cov amino acids, cov lysinetseem ceeb rau kev loj hlob ntawm lub hlwb thiab arginine thiab histidineyooj yim rau tib neeg txoj kev loj hlob thaum yau. Tsis tas li ntawd, nws yog nplua nuj nyob rau hauv methionine thiab cystine, nyob rau hauv minerals xws li hlau, calcium, phosphorus thiab vitamins A thiab C.

Ntxiv thiab, nws cov nplej yog cov khoom noj muaj txiaj ntsig zoo, surpassing nyob rau hauv lom muaj nuj nqis, khoom noj khoom haus thiab kev ua tau zoo cov tsoos cereals, xws li hom qoob mog, pob kws, mov thiab oats. Txawm li cas los xij, Tsis yog txhua yam ntawm quinoa yog gluten dawb.

Quinoa yog dab tsi?

Quinoa yog cov tshuaj ntsuab uas muaj nyob rau ntawm Chenopodiodeae subfamily ntawm Amaranthaceae, txawm technically nws yog ib tug noob, yog paub thiab cais raws li ib tug tag nrho cov nplej.

Nws yog nyob rau hauv highlands ntawm lub Andes koom nrog Argentina, Bolivia, Chile thiab Peru thiab nws yog pre-Hispanic kab lis kev cai uas domesticated thiab cultivated nroj tsuag, khaws cia nws legacy rau niaj hnub no.

Tam sim no, nws cov khoom siv dav dav thiab nws cov khoom lag luam los ntawm Tebchaws Meskas, Colombia thiab Peru, mus rau ntau lub tebchaws hauv Tebchaws Europe thiab Asia, cov tebchaws uas piav txog nws li. ib tug resistant, tolerance thiab npaum nroj tsuag nyob rau hauv kev siv dej, nrog extraordinary adaptability, tuaj yeem tiv taus qhov kub ntawm -4 ºC txog 38 ºC thiab loj hlob hauv cov av noo ntawm 40% mus rau 70%.

Cov ntsiab lus lom zem txog Quinoa

• International Xyoo ntawm Quinoa: United Nations General Assembly tshaj tawm 2013 raws li International Xyoo ntawm Quinoa, nyob rau hauv kev lees paub ntawm cov poj koob yawm txwv kev coj noj coj ua ntawm cov neeg Andean uas tau khaws cov cereal ua zaub mov rau tiam tam sim no thiab yav tom ntej los ntawm kev paub thiab kev coj ua ntawm kev ua neej nyob sib haum xeeb. Lub hom phiaj ntawm qhov no yog tsom ntiaj teb saib xyuas lub luag haujlwm ntawm quinoa hauv kev noj zaub mov thiab kev nyab xeeb ntawm kev tsim khoom thiab kev siv lub tebchaws.
• Peru yog tus tsim khoom loj tshaj plaws ntawm Quinoa: Peru tseem nyob rau xyoo thib peb sib law liag ua tus tsim khoom loj tshaj plaws thiab xa tawm ntawm Quinoa hauv ntiaj teb. Hauv xyoo 2016, Peru sau npe 79.300 tons ntawm Quinoa, uas sawv cev 53,3% ntawm lub ntiaj teb ntim, raws li Ministry of Agriculture thiab Irrigation, Minagri.