O lenei mea Eleni o quinoa saladisi o le fua na faia i mea masani faaleaganuu o le Metitirani, e aofia ai le cheese, Kalamata olives ma fualaau aina fou. E mafai ona faigofie ona e faia lenei vailaʻau vailaʻau vali fua vevela e ala i le faʻaaogaina o le pusi talo poʻo le faʻaaogaina o se keke siva.
E pei o kuka ma quinoa ? Ou te iloa ou te faia! Afai e te fiafia i le quiona, atonu e te manaʻo e faʻapipiʻi ma taumafai isi fatu fatu atoa, e pei o le musika , millet ma le teff ! O fatu fatu atoa e pei o nei e sili ona lelei, ma, afai e te faʻatau i latou i le tele, o se fefaʻatauaʻiga! Ma o le mea moni, ou te fiafia e faʻatau i le tele ! Afai e te fiafia i quinoa ua maeʻa, o nisi nei o fatu maloloina atoatoa e tatau ona e taumafai ai.
Vaʻai foʻi: Faʻamatalaga faigofie ole quinoa
Mea e te Manaomia
- 3-4 ipu vai poo
- fualaau faisua
- 1 1/2 ipu
- quinoa (lē faʻasalaina)
- 1/4 cup apple cider vinegar (atonu e te faʻaaoga soʻo se mea e te manaʻo ai)
- 2 cloves garlic (minced)
- 2 leotele punetona lemoni (suamalie mai le lemoni e tasi)
- 3 tbsp olive olive
- 1/2 ipu kalamaata olive (sliced if desired)
- 1/3 ipu pasili fou (gaosi)
- 1/3 ipu fou cilantro (gaosi)
- 1 lanu mumu (susulu)
- 1 cup tomati faapelepele (faalanu le afa)
- Faʻasalaga: 1/2 ipu fatu atigilima filifilia
- Tasi le masima (pe tofo)
- Tasi pepa (pe tofo)
- 1/2 kulisi ipu (faʻapalapala)
Auala e Fai Ai
1. I totonu o se faʻalaʻau lapopoa, kuka le quinoa i le sipuni vavalaʻau mo 15-20 minute, seia oʻo ina vaivai, faʻaosoosoina taimi. Faataga e faamaalili.
2. I totonu o se tamai pesini, faʻapipiʻi faʻatasi le vineka, sua o le tipolo, kalaka, ma le suāuʻu olive.
3. Togi malie le quinoa faatasi ma mea o totoe, vagana ai le. Liligi le paluga o le suauu olive i luga o le quinoa.
4. Faʻaopopo le masima ma le pepa e tofo ma faʻaosooso malie ile sisi talo.
5. E mafai foi ona e faaopoopo i ai nisi fualaau faisua e te fiafia i ai, e pei o le broccoli māmā, puʻe peasisi poo le pepa logo.
Faʻamatalaga tau taumafa, e ala i le tautua:
Calories: 399; Calories from Fat: 163
% Tulaga Faatauaina i Aso Taitasi:
Aofaʻi o gaʻo: 18.1g 28%
Fatisi: 4.7g 23%
Cholesterol: 17mg 6%
Satela: 225mg 9%
Aofaʻi Carbohydrates: 46.7g 16%
Faʻateleina Fiber: 5.6g 22%
Sugars: 3.0g
Puipuiga: 12.6g
Vitamin A 18%, Vailaʻau C 24%, Calcium 15%, Faʻasa 20%
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 345 |
| Aofaʻi gaʻo | 18 g |
| Fatisi | 5 g |
| Vailaʻau Mataʻutia | 10 g |
| Cholesterol | 17 mg |
| Sodium | 1,076 mg |
| Carbohydrates | 36 g |
| Faiga o le fiva | 5 g |
| Puipuia | 13 g |