Ovheni yakakangwa chickpeas (garbanzo beans) neParmesan cheese inokonzera utano hwakanaka kune vana vezvirimwa uyewo kune vanhu vakuru vanoda ruzivo rukuru rweprotini uye rwesaruteni. Iyi kamukira ye chickpea nuts inokurumidza uye iri nyore (uye ine utano!) Yakagadzirira mabiko akakwana kwemasikati mabhokisi, mapikiniki kana mushure mekunge-chikoro chakadya zvevana vezvirimwa. Itai kuti vagadzikane nekusiya chizi, kana zvichidikanwa.
Haana kumbobvira yaita chigamba yakabikwa chivako chinogadzirwa? Iwe uri mutezo chaiwo! Kana yakagochwa muchoto, chickpeas (garbanzo nyemba) inoshanduka kuva yakakwana kusanganiswa kwehutu hwakasvibirira, sezvinogutsa sezvinoitwa mbatata kana mbesa, asi pasina mafuta ose akawedzerwa. Uyezve, ivo vakanaka chaizvo, izvo zvinoreva kuti chivigiro chakakangwa-ovhiri chinenge chiri chakanaka chinonyanya kupisa.
Kunyange zvazvo gorosi yeParmesan yakachena haisi iyo yakakwana yezvokudya zvekugadziriswa, chickpeas yemagodha kazhinji inongova madhora paunenge uchitengesa kana zvimwe zvishoma, asi kana iwe ukabika wako kubva pakutanga, ikozvino mutsara uyu uchakodzera zvakakwana chero bhajeti yemhuri chero ipi zvayo.
Unoda mamwe mazano ekunyanyisa here? Pano pane zvakawanda zvisiri nyore zvinyorwa zvevana nevakuru .
Recipe uye chinyorwa chibvumirano neBush's Beans.
Zvamunoda
- 2 tbsp. mafuta omuorivhi
- 2 (15 oz.) Mapeji chickpeas (garbanzo nyemba), yakonzerwa uye yakashambidzwa
- 1/2 tsp. munyu (gungwa remunyu kana kuti kosher munyu inonyanya kunaka)
- 1/8 tsp. mutsva wepasi pevhu
- 1 tbsp. chopped chitsva rosemary
- 3 tbsp. Fresh grated Parmesan cheese
Nzira Yokuita Izvo
- Preheat oven kusvika 400 F uye tambanudza jira rakakura rimmed baking nealuminium pepper.
- Chiedza chechi chikapu (garbanzo nyemba) chakaoma nehomwe yepepa (kana iwe unogonawo kushandisa saladi spinner nokuda kweizvi kana uine imwe), uye inzvimbo mune ndiro huru.
- Dzadzai chickpeas namafuta omuorivhi uye usasvike negungwa munyu kana kuti kosher munyu uye mutsva wakachena mutsvuku. Kushandisa spatula, kukanda kana kunyorovesa zvinyoro zvishoma kuitira kuti ufukidze chickpeas namafuta uye munyu sewaini sezvaunokwanisa.
- Gadzirai chickpeas mune imwechete yepamusoro pamapepa ekuputika-yakanyatsogadzirwa uye yeka muvhenji yakatangira kupisa kwemaminitsi gumi nemashanu.
- Mushure maminitsi gumi nemashanu, bvisa pani kubva muchoto, uye gwedezai zvishoma kuti musvute chickpeas, uye gadzirira mamwe maminitsi gumi nemashanu.
- Bvisa pani kubva muchoto zvakare uye usasese chickpeas zvakafanana ne rosemary, zvino gadzirira mamwe mairi 8 kusvika ku10 mamwe maminitsi, kusvikira chickpeas ichioma.
- Pakupedzisira, bvisa chickpeas kubva muchoto uye pavanenge vachitsva, shandisai Parmesan cheese pamusoro pechickpeas zvakafanana, uye tonyoroka kuti mubatane uye kupfeka.
Farira huni yako yakagadzirwa-yakakangwa chickpea makungu!
Kutsvaga dzimwe nzira dzekuita chickpeas yevana? Heano maitiro mashomanana e-high-proteine ​​vegetarian chickpea mapeji kuti aedze:
- Easy 6-chigadzirwa chickpea veggie burgers
- Simple creamy chickpea ejira saladi ne mayonnaise
- Chickpea and cauliflower veggie tacos
Recipe manotsi:
- Vamwe vanhu havasi kufunga nezveParmesan cheese kuti ive yemiti yezvinomera zvichienderana nenzira iyo inogadzirwa. Kuti uwane mamwe mashoko, tapota onai: Cheese chekudya here?
- Aya mavhiri akabikwa euchivhiri anonakidzawo pasina cheese, kana iwe uchida kuvaita vegan .
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 287 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 1 mg |
| Sodium | 339 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 9 g |
| Protein | 14 g |