I-chickpeas ekheniwe ekheniwe (ama-garbanzo ubhontshisi) agqugquzela ukuthungwa kwawo futhi iwafaka nge-flavour. Kulo iresiphi elula, ama-chickpeas agcoke ngamafutha omnqumo agcoba eceleni kwegalikhi amaningi nokufafaza kwama-paprika. Yenza ukulungiswa okuhle kumakhadi we-mezze , i-pasta nama-saladi.
Ithiphu: Zama ukusebenzisa i-paprika ehogela esikhundleni se-paprika ejwayelekile ukuze ungeze esinye isici se-flavour kule recipe elula.
Okuzokwenza
- I-15-ounce ingaba ne-chickpeas, idliwe futhi ihlanza
- 5 clove kagalikhi, waphonswa futhi ehlutshiwe
- 1/2 isipuni i-paprika
- 3 wezipuni amafutha omnqumo angenasici
- Usawoti usawoti kanye ne-pepper esanda kutholakala ukunambitha
Indlela Yokwenza
- Hlangisa i-ovini ku-375 F.
- Beka ama-chickpeas esitsheni sokubhaka kuphela esikhulu ngokwanele ukusibamba esendeni esisodwa.
- Bhidliza ama-clove e-garlic phezu kwama-chickpeas bese ufafaza ngokufanayo ne-paprika.
- Gcoba ama-chickpeas nezinongo namafutha omnqumo.
- Ukumboza isidlo nge-foil, indawo ehhavini elandulelwe isifuba bese ugosa imizuzu engu-20.
- Susa le foil, gxuma, bese uqhubeka ubhaka ubhavule imizuzu engu-10 kuya kwezingu-15, noma kuze kube yilapho igalikhi ithambile futhi izinkukhu ziqala ukuqhuma ngaphandle kodwa zihlale zithenda ngaphakathi.
- Khonza efudumele noma ekamelweni lokushisa.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 389 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 0 mg |
| I-sodium | 241 mg |
| Ama-carbohydrate | 52 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 16 g |