Chickpeas, zvisingazivikanwi se garbanzos, chana, ichi, kana hummus, zviduku, zvakapoteredza, mahesheni ehesheni ayo anozivikanwa zvikuru muGediterranean yose, India, Latin America uye Middle East. Kunaka kwavo uye huwandu hwavo zvinogona kunge zvakapfuma, zvinotapira, nutty, uye zvakanyanya zvikuru mune zvakasiyana-siyana zvekubika. Sezvo nemafuta mazhinji, chickpeas yakafuma muprotheni, folate, zinc, uye potassium.
Garbanzo nyemba ndeyezvinyorwa uye ine "anti-nutrients" yakagadzirwa nemasikirwo ekudzivirira.
Imwe inhu yepanyama inonzi lectin; imwe yacho ndiyo enzyme inhibitor phytic acid. Zvose izvi zvinogona kuita kuti maharishe ave akaoma kuti ape uye inogona kukonzera gesi, kuoma nekumwa kwemaminera, uye kunogona kuwanikwa calcium, phosphorus, uye vitamin D kuderedza.
Kubvisa uye kubereka nyemba kunobatsira kuderedza phytic acid uye lectin nekusimudzira amino acid, vitamini uye mapuroteni. Sezvaunogara uchiita, rega manzwiro aunoita kana iwe uchidya maharisheni uve iwe simba rako rose.
Chickpeas zviri nyore kwazvo kukura, uye iwe unogona kuzviita pasina mimwe midziyo chaiyo. Kune vanhu vakawanda vanoomerwa nekugunzva, izvi zvinogona kuva mutambo wekusetsa. Ndinoda kushandisa kushandisa chickpeas kuti iite hummus, yakakangwa chickpeas, mashupa, uye mitsetse. Izvo zvinonakidza sechakudya chisina kumira chero bedzi iwe uchizvitsvaira zvishoma nezvishoma uye zvakanyanya.
Kukura Chickpeas
½ cup cup chickpeas
Mvura
- Sarudza kuti iwe unoda kusvika pakukura kwekuita kwenguva yakadii. Nokuda kwekubika, kusanganisira kubika kana kucheka, garazo yakamera shoma inonzwisisika. Kuda kudya mbishi mu saladi kana kuti yekurusi yakasvibirira Ndinoda nguva yakareba.
- Shambai ½ mukombe weputi musati matya. Soak the chickpeas usiku humwe huwandu huwandu hwemvura. Izvi zvinodzokorora zvakare uye zvinotanga "kuvamutsa" ivo.
- Mambakwedza dhonza garbanzos mune imwe simbi inosimbisa colander uye uasuke zvachose. Paridza chickpeas zvakafanana nechokumucheto kwecolander. Isai colander pamusoro pehari uye muvhare nekotoni dishtowel. Izvi zvinodzivirira mhepo ichiyerera ichidzivirira chickpeas kubva kumichero dzemhubu kana zvimwe zvipembenene.
- Shamba uye dhonza chickpeas kanenge kaviri kusvika katatu pazuva. Rinya kakawanda kunyanya kupisa.
- Dzorerai nzira iyi 2-3 kazuva kusvikira garnzo nyemba yakakwira zvakakwana. Izvi zvinotora kumativi matatu kwemafukidzi-mashoma ekubika (kana kubika), kana kuti kwemazuva mashanu kwemazuva akawanda anotsvaga (kwekushandisa kushandiswa).
- Kana imwe nguva chickpeas yakasimudza chidimbu chaidiwa, ipai iyo yekupedzisira yakasuka uye inonaya zvakanaka. Zvose zvipembenene zvakasununguka zvinogona kusarudzwa, asi hazvina kukonzera kunakidza kana kuderedza. Regai chickpea iite mhepo yakaoma kwechinguva, wozoita firiji yavo kusvika kwevhiki.
- Kana ukasarudza chickpeas yako yakabikwa, iwaye kwemaminitsi gumi. Iwe uchange uine chikamu chinoshandiswa nyore nyore kupfuura chikafu chekubika.
- 1/2 mukombe wakaoma unogadzira makapu maviri akakura
Great Chickpea Recipes
- Quick Wilted Spinach uye Chickpeas muKononut Milk
- North African Chicken uye Chickpea Stew
- Chickpeas ne Watercress
- Pumpkin uye Chickpea Curry
- Chickpeas ne Garlic uye Greens
- Sun Yakasviwa Tomato Hummus
- Classic Hummus
- Black Bean and Chipotle Harissa Hummus
- Avocado Cilantro Hummus