Isaladi le-salmon, kale kanye ne-quinoa _ ubukhulu_
21 INGREDIENTES •
11 PASOS
• 60 MINUTOS
Cocción
20 min.
Preparación
40 min.
Dificultad
Fácil
Receta para
5 - 6
Personas
Ingredientes
21 ingredientes
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- 33 amagremu Quinoa
- 0.17 amayunithi Parsley
- 1 ihhashi Lemon
- 1/3 namazinyo Garlic
- 20 amagremu Amafutha omnqumo
- 200 amagremu Inhlanzi (salmon)
- 50 amagremu Red pepper
- 17 amagremu Onion
- 50 amagremu Ikhukhamba
- 50 amagremu Ushizi feta
- 6.67 amagremu Basil
- 1/3 amathisipuni Lwesinaphi
- 1/3 amathisipuni Uviniga mhlophe
- 1 shwaphuluza Usawoti
- 1 shwaphuluza Pepper
- 100 amagremu Utamatisi
- 1/3 amayunithi Ukwatapheya
- 1/3 amayunithi Scallion
- 2/3 wena wezipuni Imbewu ithanga
- 2/3 wena wezipuni Cranberry
- 33 amagremu Kale
Instrucciones
11 pasos
- 1Esitsheni se-_thromix_ faka i-quinoa (ngaphambili ehlelwe ngamanzi abandayo) no-250 g. kwamanzi. Isheduli imizuzu engu-15, izinga lokushisa le-100º, jikela kwesobunxele nejubane 1. Susa isitsha esikhulu bese ubeka.
- 2Geza bese wemisa umkhumbi futhi phezulu (ngaphakathi) nxazonke.
- 3Beka ingxenye yengilazi yeparsley nesikhumba kalamula. Gaya imizuzwana eyi-10, ngejubane 9. nge-spatula, wehlise izinsalela eziye zahlala ezindongeni nasezindongeni (ngaphakathi) nxazonke zengilazi kuya emabuhleni bese uhlela enye imizuzwana eyi-10, ngejubane 9. Susa isitsha bese ubeka.
- 4Ngaphandle kokugeza ingilazi, ukubeka i-garlic nemizuzwana emi-3, ngejubane 7. nge-spatula, ukwehlisa izinsalela ezihlale ezindongeni naphezulu (ngaphakathi) nxazonke zengilazi kuya kuma-blades.
- 5Faka ama-30 g wamafutha ne-softh imizuzu emi-2, izinga lokushisa 120º (ku-TM31: I-Varma Temp) nejubane 1. Ukuthulula esitsheni nge-parsley nelamula bese uxuba.
- 6Beka i-1000 g. amanzi engilazini. Beka isitsha esinamandla esimweni sayo, beka ugqoko we-varoma bese ubeka izinkalo ze-salmon ngaphezulu. Sabalalisa ngaphezulu kwe-salmon ingxube egciniwe yegalikhi, i-parsley nelamula, amboze izinhlobo zemizuzu eyi-17, izinga lokushisa le-varoma kanye nejubane 1. Susa i-salmon 1. Thulula ingilazi.
- 7Ngemfoloko, bhinca i-salmon ibe yizicucu bese uyibeka ekubhomeni lapho i-quinoa ikhona.
- 8Esitsheni faka i-paprika, u-anyanisi, ikhukhamba, i-100 g ka-feta ushizi, i-basil, lwesinaphi, uviniga, 30 g wamafutha, usawoti kanye nopelepele. Hlela imizuzwana emi-5, ngejubane 4 (uma ufuna izingcezu ezincane, sihlela eminye imizuzwana emi-2, ngejubane 5). Nge-spatula, yehlisa izithako ubheke ezansi kwengilazi.
- 9Faka utamatisi, i-avocado nesipuni esingu-1 soqoshiwe. Hlela imizuzwana eyi-10, jikela kwesokunxele nejubane 2.
- 10Emthonjeni omkhulu, faka i-kale, ufake i-salmon nengxube ye-quinoa bese uthele okuqukethwe komkhumbi. Hlanganisa ngobumnene bese usabalalisa imbewu yethanga, ama-cranberrys, isipuni esingu-1 soqoshiwe anyanisi no-50 g. ka-feta ushizi.
- 11Ukusebenza.
Información nutricional
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Calorías | Carbohidratos | Proteínas | Grasas |
---|---|---|---|
390 | 16.3 | 29.3 | 23.6 |
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