Chickpeas - inozivikanwawo segarzozo nyemba - zvinomera zvinoshandiswa muMediterranean, Middle East uye Indian cuisines. Pasi pose uye mavara ane mavara, chickpeas vane unyoro, nutty flavour uye zvishoma zvishoma kunyange pashure pokubika. Ground chickpeas ndiyo nheyo ye hummus ne falafel , zvose zvekare kuMiddle Eastern recipes. Chickpeas inoshandiswawo kakawanda muIndia kubika, mumaketari uye mapeji akadaro se chana masala .
Chickpea History
Ikoko chickpea ndiyo yechipiri yepasi rose yakakura zvikuru mushure mekuya kwe soya, uye chimwe chezvibereko zvisere zvakasikwa zvekutanga kwekurima. Chickpeas store zvakanaka chaizvo uye inowedzera mukudya kweutano, kunyange zvazvo isiri zvirwere zvakanyanya kusingaenzaniswi, zvichienzaniswa nezvimwe miti.
Chickpea yakatanga muMiddle East makore anenge 7 500 apfuura. Yakatanga kucheneswa anenge 3 000 BC uye yakanga yakakurumbira pakati pevaRoma, vaGiriki, nevaEgipita vekare. Yakanga isiripo kusvikira muzana remakore rechi16 iyo chickpea yakaunzwa kune dzimwe nzvimbo dzepasi nevashambadzi veSpain.
Chickpea Basics
Kune mhando mbiri dzechickpeas: desi uye kabuli. Desi dzine zviduku, mbeu dzakaoma uye dzine zvakawanda zvejasi. Kabuli iguru, chiedza chine nyeredzi ine bhanhire. Chickpeas inouya nemhando dzakasiyana-siyana - ruvara, ruvara, ruvara rwebhuruu uye rutsvuku, kunyange ruvara rwakakurumbira uye runozivikanwa runonzi beige.
Mazuva ano, chickpeas inoshandiswa mumhando dzakasiyana-siyana dzekubika.
Nevamwe, vanogona kushandiswa mu saladi, mashupa kana mitsetse, kana sekurumidza kudya. MuIndia, uko chickpea inozivikanwa se "chana," nhamba yakawanda yekufemera inobva kune legume. Iyo chickpea ndiyo inoshandiswa zvikuru mumidziyo yakawanda yeMiddle East , kufanana ne falafel, iyo yakavhurika uye yakaumbwa kuva mabhora, uye mu hummus, iyo inogadzirwa, ivhu uye inoitwa dhi.
Kutenga nekugadzirira
Iwe unogona kutenga chickpeas chitsva , kufunganidzwa, makedheni kana omiswa. Kana ukasarudza wakaoma, iwe unoda kuvhara chickpeas usati washandisa. Unogona kushandisa chickpeas pakugadzira saladhi.
Kana iwe uchitenga chickpeas yako yakaoma, chengetedza ivo kwemaawa makumi maviri nemaviri. Kuti ufambe mberi, edza kuwedzera teaspoon yeBicarbonate kumvura - kunyange kuita kudaro kunogona kupa chickpeas chishuwo chakaipa. Zvadaro, iwe uchabika chickpeas kwema-nehafu kusvika maawa matatu kana kupfuura, zvichienderana nekamupi yaunoshandisa. Kana chickpeas ichiitwa, inofanira kunge yakanyorova uye yakasviba. Kana ukashandisa zvinokonzera kuvhara, iwe unogona kuderedza nguva yekubika, kunyange iwe uchazoedza kuedza kuona kuti vanokurumidza sei kubika. Iwe unogona kuwana ruzivo rwakanyanya uye mazano pamusoro pekuchera chickpeas kuburikidza nehungano iyi.
Chickpea Nutrition
Chickpeas yakaderera mumafuta akazara - zvechokwadi, 1-cup serving inongova magiramu mana emafuta ose - uye akaderera zvikuru mucholesterol uye sodium, maererano ne SelfNutritionData. Izvowo ndezvakanaka zvekudya zvakakosha, mapuroteni, mhangura, folate uye manganese.