I-chickpeas eqoshiwe (i-garbanzo ubhontshisi) ne-Parmesan ushizi i-snack enempilo ephelele yezingane zemifino kanye nabantu abadala abafuna umqondo wokudla wemifino ephezulu-amaprotheni ne-gluten. Le recipe yezinkukhu ze-chickpea i-fast and easy (futhi enempilo!) Ukudla okuzenzela okuphelele okuphephile kwamabhokisi amabhasi, ama-picnics noma ukudla okulula emva kwesikolo kwabafundi bemifino. Yenza i- vegan ngokushiya ushizi, uma kudingeka.
Akukaze wenziwe ama-chickpeas agwetshiwe okwenziwe ngaphakathi? Ungaphakathi kokwelapha kwangempela! Uma kugosiwe kuhhavini, i-chickpeas (i-garbanzo ubhontshisi) iguqulwa ibe yinhlanganisela ephelele yobumnandi obuhle obunamanzi, njengokwaneliseka ngamazambane amazambane noma amantongomane anonsawoti, kodwa ngaphandle kwamafutha angenisiwe. Ngaphezu kwalokho, zithokozisa kahle, okusho ukuthi ama-chickpeas agwetshiwe nge-ovini aseduze ne-snack ephelele kunazo zonke.
Ngenkathi ushizi olusha lweParmesan akuyona ngempela ukudla okuphephile kwesabelomali, ama-chickpeas ekheniwe ngokuvamile awudola nje uma edayiswa noma okuncane kakhulu, kodwa uma upheka owakho ekuqaleni, khona-ke le recipe izokwazi ngokufanelekile nganoma yisiphi isabelomali somndeni.
Udinga imibono eminye ye-snack? Nazi izinqwaba zemibono elula yokudla izingane kanye nabantu abadala .
Iresiphi nesithombe ngokuhlonipha amaBhontshisi kaBush.
Okuzokwenza
- 2 tbsp. Amafutha e-Olive
- 2 (ama-15 oz.) Amathini ezinkukhu (i-garbanzo ubhontshisi), agonywe futhi ahlanza
- 1/2 tsp. usawoti (usawoti olwandle noma usawoti ka-kosher ungcono kakhulu)
- I-1/8 tsp. pepper omusha omusha
- 1 tbsp. rosemary eqoshiwe
- 3 tbsp. ushizi we-Parmesan omusha
Indlela Yokwenza
- Hlangisa ihhavini ku-400 F bese ubeka ishidi elikhulu lokubhaka elinama-aluminium.
- Gwema kancane ama-chickpeas (i-garbanzo ubhontshisi) owomile ngophawu lwephepha (noma ungasebenzisa futhi isaladi spinner ngalokhu uma unayo), bese ubeka esitsheni esikhulu.
- Gcoba ama-chickpeas ngamafutha omnqumo bese ufafaze usawoti usawoti noma usawoti waso ushukela kanye nomswakama omnyama omnyama. Usebenzisa i-spatula, uphonsa noma uvuselele ngobumnene ukuze ugqoke ama-chickpeas ngamafutha nosawoti ngokulinganayo ngangokunokwenzeka.
- Hlela ama-chickpeas ku-ungqimba owodwa kwi-baking sheet enezinwele bese ubhaka kuhhavini langaphambi kweshuni imizuzu engu-15.
- Ngemuva kwemizuzu engu-15, susa i-pan kusuka kuhhavini, bese uyigwedeza kalula ukuze ugqugquzele ama-chickpeas, bese ubhaka ezinye imizuzu engu-15.
- Susa i-pan kusuka kuhhavini uphinde ufafaze ama-chickpeas ngokulinganayo ne-rosemary, bese ubhalela amanye amaminithi angu-8 kuya kwangu-10 ngaphezulu, kuze kube yilapho izinkukhu zikhukhumezeka.
- Okokugcina, susa ama-chickpeas kusuka kuhhavini kanti ngenkathi kushisa, ufafaza ushizi weParmesan phezu kwezinkukhu ngokulinganayo, bese uphonsa ngobumnene ukuhlanganisa nokugqoka.
Jabulela ama nati ka-chickpea agwetshiwe okwenziwe!
Ufuna ezinye izindlela zokwenza izinkukhu zezingane? Nazi ezimbalwa amaprotheni aphezulu we-chickpea zokupheka ukuze azame:
- I-6-isithako se-chickpea burgers ye-veggie
- I-salad elula ekhekhe e-chickpea ehlobo nge-imayonnaise
- I-chickpea ne-cauliflower veggie tacos
Amanothi we-Recipe:
- Abanye abantu abathinti ushizi weParmesan ukuba abe yimifino ngenxa yendlela eyenziwe ngayo. Ukuze uthole olunye ulwazi, sicela ubone: Ingabe ushizi wezitshalo?
- Lezi zinkukhu ezigwetshiwe zine-ovini nazo ziyiphundu ngaphandle kwehlobo, uma ungathanda ukuzenza izikhumba .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 287 |
| Inani lamafutha | 8 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 1 mg |
| I-sodium | 339 mg |
| Ama-carbohydrate | 41 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 14 g |