Yakakangwa Chickpeas (Aka Garbanzo Beans)

Chickpeas (aka garbanzo nyemba) inoita chikafu chinonaka, chinopisa-nguva painochekwa nemiti inonhuwira. Iva nechokwadi chekutevera murayiridzo wekuvadzivirira; iyo inotonhorera iyo ichienda muchoto, nokukurumidza ivo vachamera zvakanaka.

Zvamunoda

• 2 makapu matsva kana 1 anokwanisa chickpeas
• 1 teaspoon yemiriwo kana kuti canola mafuta
• 1/2 teaspoon yakanaka gungwa munyu
• 1/4 teaspoon itsva yakasviba pasi pepuru
• Zvichida: 1/8 teaspoon pasi cumin
• Zvichida: 1/8 teaspoon pasi turmeric
• Zvasarudzo: Dash yeCayenne

Nzira Yokuita Izvo

1. Preheat oven kusvika 375 ° F. Rinisa chickpeas, uidye, uye uiise mumutezo umwechete pane chekisi yakachena yekicheni kana mapepa emapurasitiki. Vapedze seoma sezvinobvira - kunyange vatenderei kuti vagare kunze kwechinguva-chaoma, kana muchida.
2. Tumira chickpeas kune imwe midziyo yepakati. Dzadza nemafuta udzikandire chickpeas kuti uvapfeke zvakafanana nemafuta. Fukidza nemunyu uye chero ipi zvayo inonhuwira yaunosarudza kushandisa uye, zvakare, inokanda chickpeas kuti uvapfeke zvakafanana.

1. Tumira chickpeas kubhadha rekubika uye wakapararira mune imwechete yepamusoro (iwe unogona kutarisa pepa rekubika nebhande rechinyorwa kuti zvigadziriswe nyore, kana uchida). Bika kusvikira yakasvibiswa uye yakasvibiswa kana maminitsi 45. Iwe unoda kuti vawane zvinyorwa zvishoma uye zvakaoma-zvo kuitira kuti vagova nehutu hwakasvibirira.
2. Regai chickpeas inononoke zvishoma vasati vashumira.

Nutritional Guidelines (pakushanda)
Calories	253
Total Fat	5 g
Saturated Fat	1 g
Unsaturated Fat	2 g
Cholesterol	0 mg
Sodium	470 mg
Carbohydrates	40 g
Dietary Fiber	9 g
Protein	13 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)