Ngiyakuthanda lo mhlu olula, ovuthayo. UMiso unikeza ukunambitheka okune-mhluzi ocebile futhi i-lemon fresh igcina ukukhanya komhluzi futhi kukhanyise. Lesi sobho singenziwa ngama-chickpeas ekheniwe, kepha abilayo ama-chickpeas omisiwe anika isobho iphunga elilodwa.
Yenza lesi sobho kanye, futhi uqinisekile ukuthi unemiqondo ethile yokushintshashintsha. Engeza i-tofu, inkukhu noma imfucumfucu ekhuni, isipinashi esisha esisha, isanqante eqoshiwe, ilayisi elibomvu noma i-quinoa.
Okuzokwenza
- 1 indebe (ama-ounces ayisithupha)
- ama-chickpeas omisiwe , afakwe emanzini amahora angu-8 kuya kwangu-12
- Isipuni esingu-1 amafutha omnqumo amancane omnqumo
- 2 shallots, oqoshiwe
- 2 i-garlic clove, eqoshiwe
- 2 wezipuni juice fresh lemon
- 2 wezipuni
- miso omhlophe
- Ukuhlobisa: uhlaziye ushizi weParmesan
- Ukuhlobisa: i-parsley eqoshiwe (noma i-cilantro noma anyanisi eluhlaza)
Indlela Yokwenza
Gcoba bese uhlanza izinkukhu ezinamanzi. Beka ebhodweni nge 5 izindebe amanzi. Letha emathunjini, unciphisa ukushisa, ukumboza okuncane futhi udilize kuze kube yilapho izinkukhu zithenda, cishe ihora elilodwa (isikhathi sokupheka sezinkukhu sizohluka). Lesi sinyathelo singenziwa futhi ngosuku olulandelayo. Gcina ama-chickpeas namanzi abilisiwe kuwo.
Esigumbini sesobho, amafutha omnqumo wokushisa phezu kokushisa okuphakathi. Engeza shallot bese upheka ngomusa imizuzu engu-8, kuze kube yilapho isithunzi sesithambile kakhulu futhi sinobuncane.
Uma iqala ukuba mnyama kakhulu, vula ukushisa phansi. Engeza i-garlic, bese upheka imizuzu engu-3 kuya kwemihlanu ngaphezulu. Ukupheka i-shallot ne-garlic kancane kancane ekushiseni okuphansi kwenziwa ukwakha ukunambitheka, ngakho ungasheshi inqubo.
Thela ijusi lemon ebhodweni, usebenzisa i-spoon yamapulangwe noma i-spatula ukuze uhlume noma yiziphi izibhamu ze-shallot ne-garlic ehlangene ebhodweni. Engeza ama-chickpeas nomhluzi wabo, kanye no-2 izinkomishi zamanzi. Letha kumathumba omnene.
Esikhathini esincane, shaza i-miso ne-½ indebe noma umhluzi ofudumele kuze kube lula. Thelela emuva embizeni yesobho.
Hamba nge-lid imizuzu engu-10.
Khonza isobho se-miso ngemifino ye-Parmesan ushizi phezulu, ama-herbs fresh noma ama-scallions, nomshukela oshisayo, uma ufisa.
Izinhlobo zikaMiso
Esikhathini esitolo, cishe uzobona izinhlobo eziningana ze- miso. Izinhlobo eziyisisekelo eziyisithupha zimhlophe, ziphuzi futhi zibomvu. I-miso emhlophe ine-flavour elula kakhulu futhi ihambisana nokupheka kakhulu. Akusiwo nje usawoti njengamanye ama-miso. I-miso ephuzi ine-flavour encane kakhulu. I-miso ebomvu, engafana nombala kusuka obomvu kuya obomvu, i-saltier kanye nokuningi.
Uhlala esitsheni esivaliwe esiqandisini, i-miso ingaqhubeka kuze kube unyaka.
I-Garbanzo Beans vs Chickpeas
Ama-chickpeas namabhanana e-garbanzo afanayo. Kuye ngokuthi umkhiqizo, ama-chickpeas / garbanzos okusemathinini angaba kuhle kakhulu futhi alula kakhulu. Kodwa-ke, uma unesikhathi, ukupheka ama-chickpeas omisiwe akukwazi ukukunikeza ithenda, i-creamier, ubhontshisi amaningi abhakabhaka kodwa amanzi okupheka angasetshenziswa njengomhluzi. Ngaphezu kwalokho, ubhontshisi obomile buyabiza kakhulu kunokwenziwe.
Ama-chickpeas omisiwe kufanele agwetshwe ngaphambi kokupheka.
Ukumboza ngamanzi amaningi esitsheni esikhulu, njengoba ama-chickpeas azokhula njengoba egoba.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 224 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 413 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 10 g |