Imikhiqizo ye-chickpea iyasiza kulabo abanokudla okudlayo
Ukubuka emakethe namhlanje kunomdlali omusha edolobheni: i-chickpeas. Zingatholakala njengesithako esiyinhloko kwimikhiqizo emisha eminingi, kusuka ku-pastas kuya ku-chips, ukudla okulula, nokuningi. Zithandwa hhayi nje kuphela ngenxa yokungafani kwazo okumangalisayo nokunambitheka okumnandi, kodwa ngenxa yendawo yabo ezweni lokudla kokudla.
Kubantu abayizigidi ezingu-15 abatholakala bethola ukudla, kudingeka ushintsho lokudla.
Enye yezingxenye ezikhungathekile kufanele iqede ukudla okunye namaqembu okudla. Kulabo abahlakulela izifo zokudla esikhathini esizayo empilweni, kungase kusho ukuyeka izintandokazi zakho. Futhi kulabo abazalwa abanezifo zokudla kusho ukuthi bathola abafaka indawo abangenayo i-allergen. Ngenhlanhla, imboni yokudla iye yaqhuma eminyakeni embalwa edlule ngokudla okuningi ngisho nalabo abanokudla kokudla abangakujabulela. Ama-Chickpeas njengesisekelo semikhiqizo eminingi emisha nje kuphela isibonelo, futhi ibizwe ngokuthi yizintambo eziphezulu eziyisishiyagalolunye zokudla zemvelo zika-2016. Impendulo ibe yinto enkulu kakhulu!
Yini Amakhodi?
I-chickpeas, okunye okuyaziwa ngokuthi i-garbanzo ubhontshisi, iyingxenye yomndeni we-legume futhi ilayishwe ukudla okunomsoco. I-USDA empeleni iphakamisa izinkomishi ezintathu zezitshalo ngesonto, futhi ama-chickpeas afanelana ngqo.Abacebile amaprotheni, aphezulu e-fibre, futhi anothile ngama-antioxidants. Ucwaningo oluningi luhlobanisa ukusetshenziswa kwezinkukhu ngokunciphisa izingozi zenhliziyo, ukuhamba kokugaya ukudla, kanye nokuphefumula okusiza ekulawuleni ikhalori.
Akusho ukuthi, ama-chickpeas ayiphundu ngokwabo. Zingafakwa phezu kwesaladi, zenziwe isitsha sebhontshisi, ziphonswe esopheni futhi zize zibe phansi ukuze zenze i-hummus.
Iningi lwakamuva, izinkukhu zithole enye indawo emakethe. Ukufakwa emashalofini ezimakethe eziningi kukhona imikhiqizo eyenziwe kusukela ku-chickpeas.
Isetshenziselwa ukusiza labo ngokuyinhloko nge-gluten kanye neqanda lamaqanda. I-flavor "nutty" ye-chickpea nayo ingasebenza esikhundleni selabo abanezinambuzane zomzimba. Kubalulekile ukuthi uqaphele ukuthi lezo zitholakale ezilwaneni azikwazi ukuzisebenzisa lemikhiqizo.
Qaphela le mikhiqizo emisha, ubanikeze ukunambitheka futhi nawe uyomangala ukuthi zenziwe nge-chickpeas.
I-Chickpea Pasta
I-pasta eyenziwe ngama-chickpeas enhle kakhulu avumela labo abangenayo ukolweni noma gluten ithuba lokujabulela isidlo sabo esizithandayo sase-Italy. Le pasta iqukethe izikhathi eziphindwe kane fiber , kabili iphrotheni, futhi cishe isigamu se-carbs net. I-chickpeas ngokwemvelo i-gluten ayikhululekile, ephansi kwinani le-glycemic, futhi eziningi zala ma-brand ziqinisekiswa ukuthi azi-GMO. Ukunambitheka nokuthungwa kwe-pasta ye-chickpea kufana kakhulu ne-pasta yonke yengqolowa. Khonza nge-tomato sauce ne-mozzarella ushizi, u-garlic namafutha, noma ngisho nebhotela nosawoti. Noma iyiphi indlela oyithandayo ngayo i-pasta yakho, uzothanda lezi zinhlobo ze-chickpea.
Chickpea Chips
Ufuna into okumele uyihlanganise ngenkathi ubheka umdlalo omkhulu? Kunokuba uthathe isikhwama sama-chips amazambane noma ama-pretzels, hamba izinkukhu ze-chickpea. Lezi chips ngokuvamile zenziwe ngenhlanganisela ye-chickpeas nelayisi ukuze kutholakale ukuthungwa okumnandi okukhanyayo.
Ngenambitheka encane ye-nutty evela ku-chickpea ngokwayo, ayishaya ngokuphelele indawo. Zitholakala kuwo wonke ama-flavour ahlukahlukene ukuze zijabulise noma yiliphi i-tastebud, ephelele ukujabulela nge-salsa, guacamole, noma noma yikuphi ukuphosa. Iningi lalaba li-vegan ne-gluten mahhala futhi.
I-Chickpeas ehlutshiwe
Udinga ukudla okuncane kwamaphrotheni? Ukukhetha ukukhonza okulodwa kwezinkukhu ezihosiwe kuzokunika amaprotheni amaningi njengama-alimondi, ungasho ukuthi u-fiber okuningi njengezinkomishi ezimbili ze-broccoli nokunye okuningi njengezinkomishi ezintathu zesipinashi. Bangabantu abaningi abathandayo abajabulela amantongomane kanye nomzila ohamba phambili kodwa abaphikisana namantongomane. Zinikezwa ngama-flavour ezihlukahlukene ezifana nesinamoni, usawoti usawoti, u-cracked pepper, ne-falafel.
Bayi-gluten-free, nut-free kanye vegan kanye.
I-Aquafaba
Leli lizwe elisha kubantu abaningi kodwa kulabo abanezinyosi zamaqanda, balalele. Uketshezi olutholakala ngaphakathi kwe-can of chickpeas lubizwa ngokuthi "i-aquafaba." I-Aquafaba ingahle iphulwe phansi ukuze isho amanzi e-aqua namanzi ne-faba ubhontshisi. Leli ketshezi litholakale libe indawo efanelekayo ekuphekeni okubiza amaqanda abamhlophe. Kulabo abaneqanda lokungcoliswa kwegazi lokhu kuvulwa umnyango wezimpahla eziningi ezibhaka, njengama cookies, ama-pancake, namaqebelengwane ahlukahlukene.
Ukubona konke lokhu okukhethwayo akumangalisi ukuthi ama-chickpeas ahlanganiswa "ezokudla ezintsha ezilandelayo."