I-Chickpeas eyonakele (i-aka Garbanzo Beans)

I-Chickpeas (aka garbanzo ubhontshisi) yenza isiphuzo esiphundu, esiphundu-isikhathi lapho umane ugosiwe ngezinongo ezimbalwa. Qinisekisa ukuthi ulandela imilayezo yokubambelela; i-drier ingena ehhavini, ngokushesha izokhipha kahle.

Okuzokwenza

• 2 izinkomishi fresh noma 1 kungaba chickpeas
• 1 ithisipuni yemifino noma i-canola
• 1/2 ithisipuni kahle usawoti usawoti
• 1/4 ithisipuni pepper emhlabathini omusha omusha
• Ukuzikhethela: 1/8 isipuni emhlabathini cumin
• Okuzikhethela: 1/8 isipuni emhlabathini we-turmeric
• Okukhethwa kukho: Dash of cayenne

Indlela Yokwenza

1. Hlangisa i-oven ukuya ku-375 ° F. Hlanganisa ama-chickpeas, uwafake, bese uwabeka esendeni esisodwa etafuleni ehlanzekile ekhishini noma emaceleni amathawula wephepha. Zibanike njengomile ngangokunokwenzeka - baze bavumele ukuba bahlale phansi kancane, uma uthanda.
2. Dlulisa ama-chickpeas esitsheni esiphakathi. Geza ngamafutha bese uphonsa ama-chickpeas ukuwagcoba ngokufanayo ngamafutha. Fafaza usawoti kanye nanoma yiziphi izinongo ozikhethayo futhi, futhi, uphonsa ama-chickpeas ukuwagqoka ngokulinganayo.

1. Dlulisa ama-chickpeas ebhodini lokubhaka uphinde usakaze ku-ungqimba owodwa (ungahlela ikhasi lokubhaka ngepende lephepha lesikhumba ukuze ulungise ukulula, uma uthanda). Bhaka kuze kube yilapho ubontshisiwe futhi ugqamile noma cishe imizuzu engu-45. Ufuna ukuba bafunde kancane futhi bawume ukuze baphuthuke futhi bahlasele.
2. Vumela ama-chickpeas aphuze kancane ngaphambi kokukhonza.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	253
Inani lamafutha	5 g
I-Fat egcwele	1 g
I-Fat Unsaturated	2 g
I-cholesterol	0 mg
I-sodium	470 mg
Ama-carbohydrate	40 g
I-Fiber Dietary	9 g
Amaphrotheni	13 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)