SWITSHURIWA SWA RECIPE YA QUINOA:

• 1 Khapu / 200g Quinoa (Yi tsakamile kuringana 30 wa timinete / Yi sefiwile)
• 1+1/2 Khapu / 350ml ya Mati
• 1 +1/2 Khapu / 225g Cucumber - yi tsemiwa yi va swiphemu leswintsongo
• 1 Khapu / 150g Red Bell Pepper - yi tsemiwa hi ti cubes letintsongo
• 1 Khapu / 100g Khavichi ya Xivunguvungu - Yi tsemiwile
• 3/4 Khapu / 100g ya Anyanisi yo Tshwuka - leyi tsemiweke
• 1/2 Khapu / 25g Anyanisi ya Rihlaza - leyi tsemiweke
• 1/2 Khapu / 25g Parsley - leyi tsemiweke
• 90g Toasted Walnuts (leyi nga 1 wa khapu ya Walnut haves kambe loko yi tsemiwa yi hundzuka 3/4 wa khapu)
• 1+1/2 Xipunu xa Matamatisi ya Paste KUMBE KU NANTSWA
• 2 Swipunu swa Magrenada Molasses KUMBE KU NANTSWA
• 1/2 Xipunu xa Juzi ya Lamula KUMBE KU NANTSWA
• 1+1/2 Xipunu xa Maple syrup KUMBE KU NAMBISA
• 3+1/2 ku ya eka 4 wa Swipunu swa Mafurha ya Mutlhwari (Ndzi engeterile mafurha ya mutlhwari ya organic cold pressed)
• Munyu hi ku ya hi Nantswo (Ndzi engeterile 1 wa xipunu xa munyu wa pink wa Himalaya)
• 1/8 ku ya eka 1/4 wa Xipunu xa Cayenne Pepper

Ndlela:

Hhlamba quinoa hi vukheta ku kondza mati ya khuluka ya basa. Ti soak kuringana 30 wa timinete. Loko se yi tsakamile sefa kahle kutani u hundzisela eka poto lerintsongo. Engeta mati, funengeta u tisa ku vila. Kutani hunguta ndzilo kutani u sweka kuringana 10 kuya eka 15 wa timinete kutani quinoa yi swekiwa. U NGA TSHIKI QUINOA YI VA MUSHY. Hi ku hatlisa loko quinoa yi swekiwile, hi ku hatlisa u yi hundzisela eka xibya lexikulu xo hlanganisa ivi u yi hangalasa hi ku ringana ivi u yi tshika yi hola hi ku helela.

Thundzisela ti walnuts eka pani kutani u yi toast eka xitofu kuringana 2 kuya eka 3 wa timinete loko u ri karhi u cinca exikarhi ka ndzilo wa le xikarhi kuya eka wa le xikarhi-lowu. Loko se yi tostiwile SUSU EKA KU HISA HI KU HATLISA ivi u hundzisela eka pulati, yi hangalasa u yi tshika yi hola.

Ku lulamisa dressing chela tomato paste, pomegranate molasses, lemon juice, maple syrup, cumin leyi gayeriweke, munyu, cayenne pepper na olive oil eka xibya lexintsongo. Hlanganisa kahle.

Sweswi quinoa a yi ta va yi horile, loko swi nga ri tano, yimela ku kondza yi hola hi ku helela. Hlanganisa dressing nakambe ku tiyisisa leswaku hinkwaswo swihlanganisiwe kahle. ENGETELA DRESSING EKA QUINOA kutani u hlanganisa kahle. Kutani chela bell pepper, khavichi ya purple, cucumber, red onion, green onion, parsley, toasted walnuts kutani u nyika nkatsakanyo wo olova. Tirhisa.

⏩ SWILERISO SWA NKOKA:

- Pfumelela ti veggies ti titimela efrijini ku kondza ti lulamela ku tirhisiwa. Leswi swita endla leswaku miroho yitshama yirikarhi yi tsindziyela naswona yitsakama

- ENGETELA XITLHOKOVETSELO XA SALAD NTSENA U NGA SE FAMBA