ʻO Quinoa me nā ʻōmato a me nā mea kanu - he ʻanuʻu i kēlā me kēia lā no ka hoʻomoʻa ʻana i ka umu * ʻO Crossfit

ʻO Tomato (waena) - 4 pcs.
Quinoa - 1 kīʻaha
Mīkini - 1 pūpū
ʻO ka paʻakai e ʻono
ʻO kaʻaila Olive - e like me ka mea e pono ai
ʻO ka tī paʻakikī (30% momona) - 150 g

Nā Protein 1.75 g
Momona 1.61 g
Kāpena Kāpena 8.25 g

ʻO Tomato Quinoa kahi ipu haʻahaʻa a me ka mea ʻono maikaʻi e hoʻopiʻi ai i kēlā me kēia mea maʻa i ka ʻai pono a i ʻole ka papaʻai. Paipai mākou e hoʻomaʻamaʻa ʻoe iā ʻoe iho me kahi papa hana ʻanuʻu me kēlā me kēia kiʻi i mea e hōʻalo ai i nā pilikia i ke kuke ʻana.

Nā lawelawe i kēlā me kēia ipu: 4 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

ʻAʻole lōʻihi ka lōʻihi e hana i ka quinoa me nā tōmato a me nā mea kanu ma ka home. ʻO ka pōmaikaʻi nui o ke kīʻaha kona ʻike calorie haʻahaʻa a me nā keu kānalua ʻole ʻia. Māhuahua maʻalahi ʻia ʻo Quinoa e ke kino ma mua o nā hua ʻē aʻe, a i ka manawa like e hāʻawi ai i kahi ʻano o ka piha. Hoʻohui ʻia, loaʻa nā cereala i kahi nui o nā mea pono, e laʻa me riboflavin, pyridoxine, thiamine, a me selenium, potassium, magnesium, manganese a me nā mea ʻē aʻe. Mai hoʻokau i ka kuke ʻana no ka lōʻihi loa. E hoʻohana i kahi papa kuhikuhi pae-ʻanuʻu me kahi kiʻi.

KaʻAnuʻu 1

Ma mua o ka hoʻolapalapa ʻana i ka quinoa, ʻoi aku ka maikaʻi e ninini iā ia me ka wai anuanu a kū i 20 mau minuke. Ma hope o kēlā, pono e ninini ʻia ka wai, a holoi ʻia nā cereala ma lalo o ka wai holo. Hoʻololi i ka quinoa i kahi ipu a uhi ʻia me ka wai i ka lakio 1: 2. ʻO ka manawa me kahi paʻakai liʻiliʻi a kau i ka ipuhao ma ke kapuahi ma kahi wela wela. ʻOiai e kuke ana ka grits, hoʻomākaukau i ka milo. Pono e holoi ʻia ma lalo o ka wai e holo ana a ʻokiʻoki ʻia i mau ʻāpana liʻiliʻi, a laila hoʻohui ʻia i ka ipuhao quinoa. Ke mākaukau ka porridge, hoʻopau i ka wela a hoʻokaʻawale i ka ipuhao no kekahi manawa.

KaʻAnuʻu 2

I kēia manawa e lawe i kahi ipu bakena, laina iā ia me ka pepa a palaki iki me ka aila ʻoliva. E holoi i nā tōmato a ʻokiʻoki i nā piko, e hemo i nā pulp āpau.

'Lelo Aʻoaʻo! ʻAʻole pono e hoʻolei ʻia ka pulp. Hiki ke hoʻohui ʻia i ka saladi a i ʻole ka porridge. Mai hoʻohana nui i ka ʻōmato, no ka mea hāʻawi ia i ka momona, a lilo ka ipu i mea ʻono ʻole.

KaʻAnuʻu 3

Hoʻopiha i nā tumato quinoa me ka milo a kau i ka umu. Hoʻomoʻa i ka ipu no 30 mau minuke. E kāpīpī i nā ʻōmato me ka tī kuʻu 10 mau minuke ma mua o ka kuke ʻana.

KaʻAnuʻu 4

ʻO nā mea āpau, mākaukau loa ka pā. Hiki ke lawelawe ʻia ʻo Quinoa me nā ʻōmato a me nā mea kanu ʻaʻole mehana wale. Ke anuanu ka meaʻai, ʻike ʻia ʻaʻole i emi iho ka ʻono. Nanea i kāu pāʻina!