Amathanga Italian eyayigcwele Quinoa
11 INGREDIENTES •
7 PASOS
Cocción
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Preparación
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Dificultad
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Ingredientes
11 ingredientes
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- 2 amayunithi Zucchini
- 1 amayunithi Iqanda
- 1/4 amayunithi Upelepele oluhlaza
- 1/4 amayunithi Onion
- 1/2 amayunithi Isanqante
- 1/2 mug Quinoa
- 1/4 mug Yashizi parm ushizi
- 2 wena wezipuni Uwoyela
- 1/4 amathisipuni Usawoti
- 1 shwaphuluza Pepper
- 1/2 namazinyo Garlic
Instrucciones
7 pasos
- 1Ukuze silungiselele Quinoa: Quinoa ezinhle ukugeza e colander kuze Foam eyeka ephuma, nawo esitsheni 1 inkomishi quinoa 1 1/2 inkomishi abilayo amanzi, ukulinda futhi ake thumba phezu ukushisa low nge into yokucocobalisa 15 amaminithi.
- 2Sika amaskwatjhi isigamu Italian futhi ngosizo spoon, bese bebeka ahuecarlos ukugcwaliswa.
- 3Ukuzigcina squash Italian ebhodweni ngamanzi bese usawoti kancane 3 amaminithi abilayo, susa kubo kuze kube kubo, engeza amanzi abandayo ukuyeka ukupheka. Reserve.
- 4Ngo epanini ukuthosa engeza namafutha amancane kanye brown lo Diced anyanisi. Lapho u-anyanisi lutho, engeza ukugcwaliswa we amathanga Italian nge isanqante ogayiwe bese uqhubeke ukupheka phezu emlilweni ophansi 2 amaminithi.
- 5Bese wengeza Imi paprika ku cubes ezincane, saute 1 ngaphezulu imiz futhi ekugcineni engeza quinoa okuphekiwe.
- 6Hlanganisa kahle bese wengeza washaywa amaqanda qanda. Ukuphela amasekhondi 30.
- 7Gcwalisa zucchini, engeza ushizi ogayiwe phezulu ubhake kuze brown.
Información nutricional
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Calorías | Carbohidratos | Proteínas | Grasas |
---|---|---|---|
169 | 19.2 | 10.2 | 6.5 |
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