Chickpeas , iyo inonziwo garbanzo nyemba , inonzi legume inoshandiswa zvakasiyana-siyana inogona kuwedzerwa kuma saladi, soda, uye sandwiches (se hummus ). Iyi recipe inobata chickpea script uye inopa up crisp, inonaka inokurumidzira kuti idye chero nguva chero ipi zvayo masikati kana usiku. Izvi zvinokonzerwa neveabi chickpeas vane dairy-free uye vegan. Izvo zviri nyore kugadzira uye kukonzera kuzere kweprotheni uye fiber.
Zvimwe Zvinoshandiswa Kugadzirisa uye Mazano Okubika
Wasabi, chipembenene cheJapane, haisi iyo nzira chete yekudya chickpeas. Heano mamwe masanganiswa ezvinonhuwira zvaunogona kushandisa kushandura kunakirwa kwekayi ino.
- chikamu pepper powder, pasi cumin, paprika, pasi coriander, curry powder uye garlic powder
- pikisi pie spice uye shuga yekinamoni
- ivhu kumini, shuga yakasviba, cayenne, sinamoni, garlic, ginger, paprika uye munyu
- maple syrup, apple cider vhiniga, nutmeg, ginger uye sinamoni
- rime juice, chikapu, pepper, uye cilantro
- Thyme, marjoram, uye parsley
Chimwe chidimbu kuti uone kuti iwe unotora zvinenge uchida kubvumira chickpeas yako kuti itonhorere zvachose usati wavhara. Kana zvisina kudaro, rubbery-textured chickpeas ichaguma.
Kana iyo chickpeas isingakwanisi pachega, unogona kugadzira musanganise nemashizha aya. Wedzera mazaya ekokoni asina kunyorerwa, almond slivers, uye tsuroti isina shuga isina chigorosi kana iwe uchitsvaga kunwa. Kana zvinonakidza kuti tora yako inangwa, ingoisa nutsva yakasvibirira kune yakasuruvara yako yakakoswa yakafanana nemadnuts, makashews, pecans unsalted kana mbeu yakasvibirira.
Zvamunoda
- 2 15-ounce akavhara chickpeas (yakanatswa uye yakanatswa zvakanaka)
- 1 tablespoon mafuta omuorivhi
- 2 tablespoons wasabi powder
- 2 tablespoons yemasitadhi powder
- 2 1/2 tablespoons tahini
- 1 teaspoon cornstarch
- 1/2 teaspoon shuga
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1 pin cayenne
- 1 1/2 teaspoon munyu (pamwe nekuwedzera kuzunungusa)
Nzira Yokuita Izvo
- Preheat oven kusvika 375F. Chiedza chemafuta mafuta makuru akabikwa uye akaisa parutivi.
- Bvisa chickpeas nemafuta emuorivhi, uzviparidze kunze pamwe chete pamucheka wakagadzirwa wakagadzirira uye ubike kweawa imwechete, kana kusvika chickpeas dzendarama uye dzakasvibirira, zvichiita maminitsi gumi nemashanu kuti zvidzivirire kupisa. Bvisai chickpeas kubva muchoto uye dzorera kupisa kusvika 400F.
- Panguva iyi, sangana pamwe chete zvinoshandiswa kusvikira ushinga. Sakanidza chickpeas inopisa pamwe nekuisa, re-mafuta bhaji rako rekubika kana zvichidikanwa, uye uise chickpeas zvakare pane pani, uchidzosera kuchoto kwemaminitsi anenge 30-35. Ita chickpeas maminitsi gumi oga oga kuti udzivise kupisa, uye bvisa apo zvisiri zvendarama uye zvakashata. Munyu pakarepo, uye regai chickpeas dzive dzakanatswa zvisati zvambofadza.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 300 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 646 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 10 g |
| Protein | 15 g |