I-bean ethobekile iyisithako esiphelele se-gluten enempilo futhi esiphundu e-salad yokupheka ehlobo. Eqinisweni, ubhontshisi wengeza amaprotheni, i-fiber, ukunambitheka nokunye okuningi ekuphekeni kwezaladi.
Amabhontshisi ayonothile, anomsoco futhi alula ukuthola. Amabhontshisi ajwayelekile ngokwemvelo kodwa qiniseka ukuthi ufunda amalebula kumikhiqizo yobhontshisi ekwakhekile. Ngesinye isikhathi i-gluten yengezwa kubhontshisi okusemathinini njengama-thickener, kanti imikhiqizo yobhontshisi eyomile yilabo abangabhekana nokungahlambuluki okuhambayo kanye nezinhlamvu ze-gluten ngesikhathi sokupakisha. Kulula ukuthola izinhlobo eziningi zobhontshisi be-gluten, ngisho nemikhiqizo ephilayo uma uthanda.
Ubhontshisi imithombo emihle yombili i-fibre e-soluble ne-insoluble. I-fiber e-soluble iye yaboniswa ukusiza ukulawula ushukela wegazi namazinga e-cholesterol. I-fibre engenayo ingasiza ukulawula ukugaya.
Ikomishi elilodwa lesigamu elikhonza ubhontshisi bezinso liqukethe amagremu angu-8 e-fiber, ama-gram angu-8 amaprotheni, amagremu angu-20 ama-carbohydrate nama-gramu angu-0 amafutha. Amabhontshisi amnyama angumthombo ocebile ikakhulukazi we-flavonoids equkethwe ama-pigment amnyama webhontshisi. I-Flavonoids iqukethe i-antioxidants enamandla ukuthi imizimba yethu isebenzise ukuvimbela ukulimala kwamangqamuzana.
Yenza iresiphi yakho yesaladi ye-bean ngelinye ilanga ngaphambi kokukhonza ukuthuthukisa ama-flavour futhi kube lula!
Okuzokwenza
- I-15-ounce ingabhontshisi wezinso *
- I-15-ounce ingabhontshisi omnyama *
- I-15-ounce ingaba nama-bean amancane *
- 1 amancane anyanisi ophuzi ophuzi (Vidalia noma Walla Walla)
- Ikhukhamba elincane elincane (elihlwanyelwe futhi elincetu)
- 2 iziqu ezincane zesilimo esidliwayo esinamagatsha anamanzi (oqoshiwe)
- Ukugqoka:
- I-1/4 indebe yamafutha omnqumo osencane
- 2 wezipuni apula cider uviniga
- 1 isipuni ushukela umoba (noma sweeten ukunambitha nomkhiqizo wakho ozithandayo stevia)
- 1 isipuni esomile se-basil flakes (noma isithelo sakho se-gluten esingawunayo sonyaka omile)
- Dash usawoti (noma ukunambitha)
- Dash pepper (noma ukunambitha)
Indlela Yokwenza
- Thela ubhontshisi okwenziwe ekwenzeni i-strainer strainer.
- Geza bese ugeza ubhontshisi ngamanzi abandayo.
- Beka i-strainer phezu kwesitsha bese uvumela ukukhipha ngokuphelele. Ukuhlanza kuyasiza ekususeni i-sodium engaphezulu ngokwemikhiqizo yabhontshisi ekheniwe.
- Faka ubhontshisi obuhlanjululwe futhi obonwe esitsheni esikhulu. Engeza u-anyanisi osikiwe kanye nekhukhamba.
- Hlanganisa ukugqoka izithako esitsheni esihlukile.
- Gcoba ubhontshisi ngokugqoka futhi ugqugquzele ukugqoka.
- Ukumboza kanye namafriji ngobusuku obuhle be-flavour best.
* Qaphela: Ungakwazi ukufaka ubhontshisi obathandayo kunoma yiziphi izithako ezingenhla
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1089 |
| Inani lamafutha | 18 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 11 g |
| I-cholesterol | 0 mg |
| I-sodium | 110 mg |
| Ama-carbohydrate | 178 g |
| I-Fiber Dietary | 53 g |
| Amaphrotheni | 61 g |