Isaladi ye-quinoa ne-tuna

Ubani ongathandi eyodwa? isaladi ecebile, enempilo futhi enomsoco? Uma kunjalo, sijoyine namuhla ukuze uthole ukulungiselelwa enye yazo: Ubiliboco owenziwe ngokukhethekile ePeru, izwe lamagugu e-gastronomic ukuthi, ngama-flavour awo angenakuphikiswa, ajabulise futhi aveze izindlela zokupheka ezilula nezilula.

Le isaladi, esizokhuluma ngayo yonke eminye imibhalo, ithandwa kakhulu Isaladi ye-quinoa ne-tuna, ukudla okusheshayo, okumnandi futhi okunomsoco kakhulu kwabancane nabadala. Izithako zayo zishibhile futhi zifinyeleleka kalulaNgokufanayo, zinemibala eminingi futhi ziyaphilisa kangangokuthi ngeke ungabaze ukuziqeda.

Manje, bamba izitsha zakho, lungisa izithako futhi ake siqale ukuthola ama-flavour kanye nendlela yokwenza esinikezwa yile recipe.

Iresiphi yesaladi ye-quinoa ne-tuna

Izithako

• 1 inkomishi ye-quinoa
• Izinkomishi zamanzi ze-2
• 1 ikani le-tuna
• I-1 limón
• 1 ukotapeya ovuthiwe
• 2 amaqanda abilisiwe, egobolondo
• Utamatisi ongu-3 wama-cherry
• Ama-gr groni angama-100
• Amafutha omnqumo
• amaqabunga e-mint ne-basil
• Usawoti kanye nopelepele ukunambitha

Izinto noma izitsha

• U-Olla
• Ifrying pan
• Isipuni sokhuni
• Isihluzo
• I-Bol
• Ibhodi lokusika
• Ummese
• Ipuleti eliyisicaba
• isikhunta esiyindilinga esincane

Ukulungiselela

1. Thatha ibhodwe bese uthela iQuinoa kulo kanye nezinkomishi ezimbili zamanzi kanye nengcosana kasawoti. khanyisa umlilo futhi indawo yokupheka imizuzu eyi-10.
2. Ngenkathi isikhathi sidlula, thola i-pan ukuze ushise. Faka isipuni samafutha, okungcono amafutha omnqumo, nama-prawns. Bafake imizuzu emi-2 ukuya kwemi-5. Gcina endaweni epholile.
3. Lapho i-quinoa isiphekiwe, susa ekushiseni futhi ukhiphe ku-colander. Uma sesinayo ngaphandle kwamanzi, yisa endishini noma endaweni yokuphikisa.
4. Sika amaqanda abilisiwe abe yizicucu ezincane noma izikwele.. Zisize ngebhodi lokusika kanye nommese obukhali. Ngendlela efanayo, ikhasi ukwatapheya, susa imbewu bese uyisika izikwele.
5. Geza futhi usike utamatisi Emakamelweni futhi ungakhohlwa susa imbewu.
6. Vula ikani le-tuna futhi awuthulule enkomishini.
7. Thatha zonke izithako esiziqobe ezinyathelweni ezedlule kanye ne-tuna uziyise endaweni ephikisayo kanye ne-Quinoa. Futhi, engeza izipuni ezimbili zamafutha, ingcosana kasawoti kanye nopelepele.
8. Hlanganisa ukulungiselela nge iphalethi noma a isipuni sokhuni, ukuze isithako ngasinye sihlanganiswe ngokuphelele nesinye.
9. Sika lemon phakathi futhi engeza ijusi esaladini. Hlanganisa futhi, ubheke usawoti bese wengeza kancane uma kudingeka.
10. Ukuze uqedele, nikeza ngepuleti eliyisicaba futhi, ngosizo lwesikhunta esiyindilinga, bumba isaladi. Faka ama-prawn ambalwa phezulu bese uqedela ukuhlobisa ngamaqabunga e-mint noma i-basil entsha.

Amathiphu nezincomo

• Ngaphambi kokuba kuphekwe I-Quinoa kufanele ibe ehlanjululwe emanzini ahlukahlukene kuze kuphele uketshezi. Lokhu ukuze kuhlanzwe kahle okusanhlamvu futhi ungadli izinto ezingabambelela eresiphi kamuva.
• Ngokuvamile, i-tuna inamafutha amancane afakiwe ukuze ukudla kuhlale kunomswakama futhi kusha ngaphakathi kwekani. Noma kunjalo, lokhu kulungiselelwa akudingekile ukwengeza la mafutha, kusukela maduze sizofaka izipuni eziningana zamafutha omnqumo ekulungiseleleni. Ngokufanayo, uma ufuna ukufaka amafutha avela ku-tuna, ungakwazi, kodwa gwema ukufaka olunye uketshezi olunamafutha.
• Uma ufuna ukudla isaladi nge touch okubabayo more and acid, ungakwazi ukwengeza anyanisi obomvu oqoshiwe ku-julienne. Futhi, ungabeka a isipuni uviniga, ngokuthanda kwakho.
• Esikhundleni salokho, uma lokho okufunayo kuyikho ukunambitheka okubushelelezi, okumnandi, engeza iresiphi okunye izinhlamvu zommbila omnandi noma ummbila ophekiwe.
• Isaladi ayinconywa. emva kwesikhathi eside eyilungisile, ngoba ukwatapheya uyakhipha oksijini futhi umbala wawo uyashintsha, ube mnyama futhi ube namabala.

amaqiniso okunomsoco

Ingxenye ye Isaladi ye-Quinoa ne-Tuna iqukethe phakathi kuka-388 kuya ku-390 Kcal, okwenza kube umfutho wemvelo omkhulu. Ngokuhlangene, inamagremu ayi-11 wamafutha, amagremu angama-52 wama-carbohydrate namagremu angama-41 wamaprotheni. Ngokufanayo, inezinye izakhamzimba ezifana nalezi:

• Isodiyamu I-892 mg
• Intambo I-8.3 gr
• Ushukela I-6.1 gr
• Ama-lipids I-22 gr

Ngokulandelayo, isithako sayo esiyinhloko, i-quinoa, inikeza wonke ama-amino acid abalulekile, ilinganisa izinga layo lamaprotheni nelobisi. Phakathi kwama-amino acids, i- lysinekubalulekile ekuthuthukiseni ubuchopho kanye i-arginine ne-histidineokuyisisekelo ekuthuthukisweni komuntu ngesikhathi sobuntwana. Futhi, inothile ngo i-methionine ne-cystine, kumaminerali njenge insimbi, i-calcium, i-phosphorus namavithamini A no-C.

Futhi, okusanhlamvu kwayo kunomsoco kakhulu, lidlula inani lebhayoloji, okusanhlamvu kwendabuko okuyikhwalithi yomsoco kanye nokusebenza, okunjengokolweni, ummbila, irayisi nama-oats. Noma kunjalo, Akuzona zonke izinhlobo ze-quinoa ezingenayo i-gluten.

Iyini i-Quinoa?

I-Quinoa isitshalo somndeni omncane we-Chenopodiodeae we-Amaranthaceae, nakuba ngokobuchwepheshe kuyimbewu, yaziwa futhi ihlukaniswa njenge okusanhlamvu okuphelele.

Itholakala ezindaweni eziphakeme zase-Andes yabelwa i-Argentina, iBolivia, iChile nePeru futhi kwakungamasiko angaphambi kwe-Hispanic afuya futhi ahlakulela lesi sitshalo, egcina ifa laso kuze kube namuhla.

Njengamanje, ukusetshenziswa kwayo kujwayelekile futhi ukukhiqizwa kwayo kusukela e-United States, Colombia nasePeru, kuye emazweni ahlukahlukene eYurophu nase-Asia, amazwe akuchaza ngokuthi isitshalo esingazweli, esibekezelayo nesisebenza kahle ekusetshenzisweni kwamanzi, nokuvumelana nezimo okungavamile, ikwazi ukumelana namazinga okushisa asuka ku -4 ºC ukuya ku-38 ªC futhi ikhule kumswakama ohlobene ukusuka ku-40% ukuya ku-70%.

Amaqiniso Amnandi Nge-Quinoa

• Unyaka Wamazwe Ngamazwe we-Quinoa: I-United Nations General Assembly yamemezela u-2013 njengoNyaka Wamazwe Ngamazwe we-Quinoa, ngokuqaphela imikhuba yokhokho babantu base-Andean eye yalondoloza okusanhlamvu njengokudla kwezizukulwane zamanje nezesikhathi esizayo ngolwazi nemikhuba yokuphila ngokuvumelana nemvelo. Inhloso yalokhu kwaba gxilisa ukunaka komhlaba wonke endimeni ye-quinoa ekuvikelekeni kokudla nokudla okunomsoco emazweni akhiqizayo nadlayo.
• I-Peru njengomkhiqizi omkhulu we-Quinoa: I-Peru isasele unyaka wesithathu olandelanayo njengomkhiqizi nomthengisi omkhulu we-Quinoa emhlabeni. Ngo-2016, I-Peru ibhalise amathani angama-79.300 e-Quinoa, emele i-53,3% yomthamo womhlaba, ngokusho koMnyango Wezolimo Nokuchelela, uMinagri.