\u0130smi sizlere de\u011fi\u015fik gelebilir ancak son derece vitaminli enfes bir salata. Tarifi olu\u015fturan iki ana malzeme de v\u00fccudumuza sa\u011flad\u0131klar\u0131 fayda a\u00e7\u0131s\u0131ndan yar\u0131\u015f halindeler. Kinoa; susam ailesinden gelen ama ya\u011f oran\u0131 d\u00fc\u015f\u00fck, protein miktar\u0131 da muadillerine g\u00f6re olduk\u00e7a y\u00fcksek olan bir bitkidir. Gluten i\u00e7ermemesi, y\u00fcksek magnezyum, protein, kalsiyum de\u011ferleri, i\u00e7erdi\u011fi \u00e7ok say\u0131da vitamin, i\u00e7eri\u011findeki y\u00fcksek lif oran\u0131 ve kolestrol i\u00e7ermemesiyle s\u00fcrekli t\u00fcketilesi bir malzemedir.<\/p>\n

Ma\u015f fasulyesi; ba\u011f\u0131rsak d\u00fczenleyici etkisi, kandaki seker d\u00fczeyini d\u00fc\u015f\u00fcrmesi ve h\u00fccre yenilenmesine yard\u0131mc\u0131 olmas\u0131 a\u00e7\u0131s\u0131ndan tavsiye edilen bir besindir. Ayr\u0131ca protein, lif ve B vitamini kayna\u011f\u0131d\u0131r.<\/p>\n

Bu iki s\u00fcper besinden olu\u015fan tarifi ister diyet listenize eklersiniz, ister bu s\u0131cak yaz g\u00fcnlerinde misafir sofralar\u0131n\u0131z\u0131 renklendirirsiniz. Se\u00e7im size kalm\u0131\u015f.<\/p>\n

KA\u00c7 K\u0130\u015e\u0130L\u0130K
\n4 ki\u015filik<\/p>\n

HAZIRLAMA S\u00dcRES\u0130
\n20 dakika<\/p>\n

P\u0130\u015e\u0130RME S\u00dcRES\u0130
\n20 dakika<\/p>\n

Malzemeler1\/2 su barda\u011f\u0131 ma\u015f fasulyesi1\/2 su barda\u011f\u0131 kinoa7 adet taze so\u011fan6 adet taze nane yapra\u011f\u013110 adet taze fesle\u011fen yapra\u011f\u0131Sos i\u00e7in:15 adet \u00e7ilek1 adet orta boy domates1 yemek ka\u015f\u0131\u011f\u0131 balzamik sirke2 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u01311\/4 \u00e7ay ka\u015f\u0131\u011f\u0131 tuz
\nP\u00fcf Noktas\u0131
\nMa\u015f fasulyesini en az 2-3 saat \u00f6nceden \u0131slat\u0131n. Islat\u0131lm\u0131\u015f fasulyeleri ha\u015flarken tuz konusunda bir par\u00e7a cimri davranman\u0131z yerinde olacakt\u0131r \u00e7\u00fcnk\u00fc sos kar\u0131\u015f\u0131m\u0131nda da tuz kullan\u0131yoruz.\u015eekillerini kaybetmemesi i\u00e7in fasulyeleri \u00e7ok fazla ha\u015flamamaya \u00f6zen g\u00f6sterin.T\u00fcm suyu \u00e7eken \u015feffafla\u015fan kinoa tohumlar\u0131 pi\u015fmi\u015f demektir.<\/p>\n

Nas\u0131l Yap\u0131l\u0131r?
\nMa\u015f fasulyelerini \u00f6nceden \u0131slat\u0131n. Fazla suyunu s\u00fczd\u00fcrd\u00fc\u011f\u00fcn\u00fcz \u0131slat\u0131lm\u0131\u015f fasulyeleri, az tuz eklenmi\u015f kaynar suda 15-20 dakika kadar ha\u015flay\u0131n.<\/p>\n

Kinoalar\u0131 y\u0131kay\u0131p 10-15 dakika suda bekletin. Kabuk k\u0131s\u0131mlar\u0131ndan ar\u0131nd\u0131r\u0131n.<\/p>\n

Y\u0131kanm\u0131\u015f \u0131slat\u0131lm\u0131\u015f kinoa tohumlar\u0131n\u0131 1 su barda\u011f\u0131 s\u0131cak suda t\u00fcm suyunu \u00e7ekene kadar ha\u015flay\u0131n.<\/p>\n

Ma\u015f fasulyesi ve kinoa tohumlar\u0131 ha\u015fland\u0131\u011f\u0131 esnada ay\u0131klad\u0131ktan sonra bol suda y\u0131kay\u0131p fazla suyunu s\u00fczd\u00fcrd\u00fc\u011f\u00fcn\u00fcz taze so\u011fan, nane ve fesle\u011fen yapraklar\u0131n\u0131 ince ince k\u0131y\u0131n.<\/p>\n

Ha\u015flanan malzemeleri al\u0131p bir kenarda so\u011fumaya b\u0131rak\u0131n. Salatan\u0131n sosu i\u00e7in; sap k\u0131s\u0131mlar\u0131n\u0131 kesti\u011finiz \u00e7ilek, kabu\u011fu soyulmu\u015f domates, zeytinya\u011f\u0131, balzamik sirke ve tuzu rondoya al\u0131p homojen bir sos halini alana kadar kar\u0131\u015ft\u0131r\u0131n.<\/p>\n

K\u0131y\u0131lm\u0131\u015f ye\u015fillikler, so\u011fumu\u015f kinoa ve ma\u015f fasulyesini harmanlay\u0131n, \u00fczerine k\u0131rm\u0131z\u0131 sosu ekleyip iyice kar\u0131\u015ft\u0131rd\u0131ktan sonra sevdiklerinizle payla\u015f\u0131n.<\/p>\n

Servis \u00d6nerisi
\nHaz\u0131rlad\u0131\u011f\u0131n\u0131z sos ha\u015flanm\u0131\u015f kinoan\u0131n i\u00e7ine ne kadar i\u015flerse salata o kadar lezzetli olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130smi…<\/p>\n","protected":false},"author":1,"featured_media":8536,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1583],"tags":[6145,2633,2660,1042],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/8534"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=8534"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/8534\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/8536"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=8534"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=8534"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=8534"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}