Paunenge uchida chirwere chakachena, mapuroteni-richine hit of umami kunaka, usatarira kupfuura aya Tamari akachekwa Chickpeas. Zvose zvinodikanwa ndeye nyore nyore kwechickpeas, dzimwe nguva, uye nemaminitsi gumi nemashanu, uye iwe unenge uine chido chekudya chisina kunaka nekuda kweyiyo yakawanda-nyore nyore. Kunyorera kunoshandura maruva 'kwemavara, zvichiita kuti mamiriro acho ose ave akasviba uye zvishoma zvishoma, asi insides iri kuramba iri nyoro. Yakasvibiswa netamari, maple, uye zvinonhuwira, izvi zvickpeas zvinoshamisa zvisinganzwisisiki, zvakare. Edzai ivo pamusoro pemashizha, vakavhenganiswa muzviyo pilafs, kana kuti vakapetwa muputi. Vanewo hukuru hwekunyangarika kubva kune rumwe, kuwirirana newaini.
Zvimwe Zvinyorwa Zvokushandisa Chikapu Chikafukwa:
- Vashandise kune chiremba chiremba akatenga hummus (kana kurova bhitch yeimba yakagadzirwa ). Shandura hummus panzvimbo isina kudzika, uye shandisa kapu kuti uite chitubu chisina kudzika mukati. Pamusoro nehokwe dzakakangwa uye inotonhora yemafuta akanaka emuorivhi. Shumira ne pita chips, karoti, celery, uye tsvuku tsvuku tsvuku.
- Kuti uwane vegan imwe ndiro yewaini, shandisa mhando yemupunga wako unofarira (Ndinoda mutsvuku kana kuti shama bhasimasi kana jasmine, kana kuti mutsvuku wakaisvonaka wakarohwa nemupunga .) Pamusoro nemidziyo yako yakasvibirira yakasvibirira, yakasimwa sipinashi, uye / kana yakagochwa mbatata , pamwe chete nemapepa ane ruzivo rweTamari-Yakakangwa Chickpeas. Svetera nekesei tahini - kana yakajeka, kana yakasanganiswa nekambani ye maple syrup uye / kana miso, uye yakanyorova nemvura shoma.
Zano: Iyi kuropi inowanikwa kaviri nyore pamapoka, kana kuti yemuviri wemasikati manheru.
Zvamunoda
- 1 15-ounce inogona kuve chickpeas (yakashambidzwa, yakashambidzwa, uye yakasungwa yakaoma)
- 2 maaspuniki maorivhi (extra virgin)
- 1 tablespoon Tamari soy sauce (yakaderera sodium yakanaka)
- 2 teaspoon
- maple syrup (yakachena, zvichida yakasviba)
- 1/2 teaspoon ginger
- 1/4 teaspoon garlic (powder)
- Kuchengetedza: tsvuku yakasvibira kuti inyeve (pasi idzva)
- Gadzirai: tsunga masitadhi poda kuvira
Nzira Yokuita Izvo
1. Gadzirai ovhenji kusvika kune 425 F. F. Isai chickpeas mukabiki yekubika kana gomba rinokonzera zvakakura zvakakwana kubata chickpeas mune imwe chete. (An 8 "x10" kana kuti yakafanana nendiro ndiro inofanira kuita zvakanaka.)
2. Gira mafuta namaorivhi, tamari, maple syrup, ginger, uye garlic nekukandira zvinyoro kuti ufukidze nekapu kana maoko akachena. Nyaya pamwe nemashizha mashoma epepuru yakasviba uye piniki yemasitadhi poda, uye uwezve zvakare.
3. Bika muhovheni yekare yakapetwa kwemaminitsi gumi nemashanu, zvichiita kuti hurumende iwedzere kuvhuna kumativi ose. Bvisa kubva muchoto uye bvumira kuti upfuure kwemaminitsi mashanu, kana kuti kusvika wakanatswa kugadzirisa. Enjoy!
Leftover chickpeas inogona kuchengetwa, yakavharwa mufiriji, kwemazuva 1 kusvika ku2.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 280 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 398 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 9 g |
| Protein | 14 g |