Ixesha Lokupheka: Imizuzu ye-25 Ixesha elongezelelweyo: Imizuzu eyi-10 Ixesha elipheleleyo: 35 imiz Ukukhonza: 6 Isivuno: 8 iikomityi zeProfayili yeSondlo: I-Low-Calorie Low-Calorie-Free Vegetarian-Free Vegetarian Vegan eMpilweni Ukuguga Okunempilo Ukungakhuseleki okuPhantsi kweSugarsTsibela kwiiNqaku zeSondlo Izithako
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2 iikomityi amanzi
i-bay bay enkulu yonyaka
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¾ icephe ityuwa, yahlulwe
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1 ikomityi yequinoa, ihlanjululwe kakuhle (bona iNgcebiso)
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¼ indebe ijusi yelamuni
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3 amacephe ioli yomnquma eyongeziweyo
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2 i-clove yegalikhi encinci, igayiwe
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¼ icephe ipepile entsha
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I-1 6- okanye i-8-ounce ipakethe ebhaka itofu etshayayo, (bona iNgcebiso), idayisi
Anthony bourdain intombi 2018
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1 ipepile encinci yentsimbi etyheli, inqunyulwe
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1 indebe iitumato zeediliya, isiqingatha
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1 indebe cucumber diced
Iimpawu ezigujiweyo ze-chick fil a
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½ indebe iparsley entsha egayiweyo
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½ indebe i-mint entsha egayiweyo
Izalathiso
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Zisa amanzi kunye ne-1/2 ithisipuni yetyuwa ekubiliseni kwipani ephakathi. Yongeza i-quinoa kwaye ubuyele kwi-thumba. Nciphisa ukumisa, gubungela kwaye upheke de amanzi afakwe, i-15 ukuya kwi-20 imizuzu. Ukusabalalisa i-quinoa kwiphepha lokubhaka ukupholisa imizuzu eyi-10.
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Okwangoku, xuba ijusi yelamuni, ioyile, igalikhi, i-1/4 ithisipuni yetyuwa kunye nepepile kwisitya esikhulu. Yongeza i-quinoa epholileyo, i-tofu, i-bell pepper, utamatisi, ukhukhamba, i-parsley kunye ne-mint; xuba kakuhle ukudibanisa.
Amanzi afakwe kwi-keurig
Iingcebiso
Yenza Ingcebiso Phambili: Gcina kwisingxobo esingangeni moya efrijini ukuya kutsho kusuku olu-1.
Iquinoa yinkozo enencasa emnandi, eneprotein eninzi. Ukuhlanjululwa kususa nayiphi na intsalela ye-saponin, i-quinoa yendalo, isigqubuthelo sokukhusela esikrakra. Yifumane kwiivenkile zokutya zendalo kunye namacandelo okutya kwendalo kwiivenkile ezinkulu ezininzi.
I-tofu ephekiweyo ebhakiweyo iqina kune-tofu epakishwe ngamanzi kwaye iza kwiintlobo ezininzi zeencasa. Unokuphinda uthanda i-tofu ebhakiweyo ebhakiweyo kwisandwich okanye kwi-stir-fry.
