Uma unesifiso sokudla okuhle okunempilo, okunamaprotheni nge -hit yomami okuhle, ungabheki ngaphezu kwalezi zinkukhu zikaTamari ezihlatshiwe. Konke okudingekayo kuyindlela elula ye-chickpeas, ezinye zezinkinobho, kanye nemizuzu engaba ngu-15, futhi uzoba nokudla okunamnandi ngokweqile ngenxa yalokhu iresiphi elula. Ukugoqa kuguqulela ukuthungwa kwemifino, ukunikeza izimpande zombili ziphunga futhi zihlaziye kancane, kuyilapho izinsipho zihlala zithenda. Eshiswe nge-tamari, i-maple, nezinongo, lezi zinkukhu zihamba ngokuzenzekelayo, futhi. Zizame phezu kwama-saladi, zixutshwe ngama-pilafs pilafs, noma zigoqwe zibe ngopunga. Bayajabula kakhulu ngokuphuma kwesandla, babhanjiswa nebhiya.
Imibono Eminye Yokusebenzisa Amakhadi Aphekiwe:
- Ukuwasebenzisa kudokotela wesitolo wathenga i-hummus (noma ukushaya ibhande lomzimba ). Dlulisa i-hummus kwisidlo esingajulile, bese usebenzisa i-spoon ukuze wenze umthamo ongajulile phakathi. Okuphezulu ngama-chickpeas abusiwe kanye ne-drizzle yamafutha omnqumo enhle. Khonza nge-pita chips, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, nemichilo ebomvu pepper.
- Ukuze uthole isidlo se-vegan esisodwa, udla imifino yakho oyintandokazi yelayisi (Ngithanda i-basmati emhlophe noma emnyama noma i-jasmine, noma i- rim engavunyelwe i-rice ebomvu .) Okuphezulu ngemifino oyikhonzile noma eyisivunguvungu, isipinashi esikhishiwe, kanye / noma amazambane abhakabisiwe , kanye nesipuni esivulekile se-Tamari-Roasted Chickpeas. Ukushayela nge-tahini encane - noma ithafaze noma ixubane nesithinta sesiraphu ye-maple kanye / noma i-miso, futhi uncibilikiswe ngamanzi amancane afudumele.
Ithiphu: Le recipe iphinde yaphindwe kabili kumaqembu, noma ngokudla ukudlala ebusuku komndeni.
Okuzokwenza
- I-1-ounce i-chickpeas (ivinjiwe, ihlanjululwe, iphanjwe)
- 2 amathisipuni amafutha omnqumo (extra virgin)
- 1 isipuni Tamari soy sauce (sodium encishisiwe kahle)
- 2 isipuni
- isiraphu ye-maple (ehlanzekile, okungcono)
- 1/2 i-ginger ginger
- 1/4 ithisipuni garlic (powder)
- Ukuhlobisa: pepper omnyama ukunambitha (umhlabathi omusha)
- Garnish: pinch lwesinaphi powder ukunambitha
Indlela Yokwenza
1. Hlangisa ihhavini ku-425 ° F. Beka izinkukhu esitsheni sokubhaka noma i-pan yokugcoba enkulu ngokwanele ukuze ubambe izinkukhu endaweni eyodwa. (I-8 "x10" noma isidlo esifanayo esifanele kufanele senze kahle.)
2. Gcoba ngamafutha omnqumo, i-tamari, isiraphu ye-maple, i-ginger, ne-garlic bese uphonsa ngobumnene ukugqoka ngezipuni noma izandla ezihlanzekile. Isizini nge-grinds embalwa ye-pepper omnyama ne-pinch of powder powder, bese uphonsa futhi.
3. Bhaka kuhhavini elishisayo ngaphambi kwemizuzu engu-15 kuya kwezingu-20, ukugqugquzela noma ukugubha isidlo ngezikhathi ezithile ukuze izinkukhu ziqale ukugqamile nxazonke. Khipha kuhhavini bese uvumela ukuphumula cishe imizuzu emihlanu, noma kuze kube yilapho ubanda ngokwanele ukuphatha. Jabulela!
I-Leftover chickpeas ingagcinwa, ifakwe efrijini, izinsuku ezingu-1 ukuya kwezingu-2.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 280 |
| Inani lamafutha | 7 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 398 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 14 g |