Lisebelisoa tsa li-servings tse peli: ligrama tse 50 tsa quinoa e tšoeu, oli ea mohloaare e 20 ka oli, avocado e le 1, rantipole e le 'ngoe e mahareng, lettuce efe kapa efe ea selemo (tabeng ena, salate ea poone ke ligrama tse 1), likhaba tse 50 tsa oli ea mohloaare, letsoai le pepere - e 'ngoe le e' ngoe ho latsoa, watercress e mela bakeng sa mokhabiso - ho latsoa.
ho lokisetsa
Hlatsoa quinoa tlas'a metsi a matha ka sieve e ntle. Fetisetsa ka sekotlolo ebe o koahela ka 100 milliliters ea metsi a belang. Koala sekoahelo 'me u tsamaee ka mocheso o mofuthu ka metsotso e ka bang 10 ho fihlela lijo-thollo li monya metsi kaofela.
Ha quinoa e ntse e pheha, lokisetsa meroho. Hlatsoa avocado, khaola likotoana tse peli, tlosa sekoti, khaola nama ka li-cubes tse nyane (hoo e ka bang 1,5 centimeters ka lehlakoreng le leng) ebe u fetisetsa sekotlolo se tebileng. Bakeng sa video ea ho arola avocado ka metsotsoana e 30, latela sehokelo sena. Ebola lihoete 'me u li khaole ka lilae tse teteaneng tsa 0,5 centimeter. Hlatsoa 'me u omise makhasi a lettuce. Fetisetsa lihoete le lettuce sekotlolo se nang le avocado, eketsa mohloaare, oli ea mohloaare, letsoai le pepere ho latsoa.
Folisa quinoa e phethiloeng, e romelle sekotlolo se nang le meroho 'me u kopanye lisebelisoa tsohle ka botlalo, ka ho khetheha ka matsoho a hau.
Sebeletsa salate ka poleiti e bataletseng 'me u khabise ka limela tse kang watercress.