I-Chickpeas , ebizwa ngokuthi i- garbanzo ubhontshisi , i-legume eguquguqukayo engakwazi ukungezwa kuma-saladi, amasobho, namasangweji (njenge- hummus ). Le recipe iphetha iskripthi se-chickpea futhi inikeza ukukhala okumnandi, okumnandi okumnandi ukuphuza kunoma yisiphi isikhathi emini noma ebusuku. Lezi zinkukhu ze-wasabi ezigawulwe yi-veabi zi-milk-free ne-vegan. Kulula ukwenza futhi ukhiphe amaprotheni namafiber.
Izithako zokufakelwa namacebiso wokupheka
I-Wasabi, i-spice yaseJapane, akuyona yodwa indlela yokudla ama-chickpeas. Nazi izinhlanganisela ze-spice ongazisebenzisa ukushintsha ukunambitheka kwalesi iresiphi.
- i-chili pepper powder, i-cumin emhlabathini, i-paprika, i-ground coriander, i-curry powder ne-garlic powder
- i-pumpkin pie spice neshukela le-sinamoni
- i-cumin emhlabathini, ushukela omsundu, i-cayenne, isinamoni, i-garlic, i-ginger, i-paprika nosawoti
- isiraphu ye-maple, i-apple cider uviniga, i-nutmeg, i-ginger nesinamoni
- i-lime juice, i-powder, i-pepper ne-cilantro
- I-Thyme, i-marjoram, ne-parsley
Esinye isici sokuqinisekisa ukuthi uthola i-crunch oyifunayo ukuvumela izinkukhu zakho zipholile ngokuphelele ngaphambi kokumboza. Uma kungenjalo, ama-chickpeas aqoshwe nge-rubber azophumela.
Uma ama-chickpeas akwanele ngokwabo, ungakha umxube wokulandelana nalezi zinhlayiya. Engeza ama-flakes angakhuphuki ama-coconut, ama-almond slivers, nama-chocolate-chips angenashukela uma ufuna isiphuzo esiphundu. Uma ngabe ukunambitheka kwakho okunamnandi kunomgomo, mane nje ungeze amantongomane aluhlaza kumswakama wakho okhethiwe njengama-walnuts, ama-cashews, ama-pecans angenakuqedwa noma imbewu yeqabunga eluhlaza.
Okuzokwenza
- 2 15-ounce amathini amachickpeas (agcwele futhi ahlanza kahle)
- 1 isipuni samafutha omnqumo
- 2 wezipuni wasabi powder
- 2 wezipuni lwesinaphi powder
- 2 1/2 wezipuni tahini
- 1 ithispuni cornstarch
- 1/2 ithisipuni ushukela
- 1/4 isipuni anyanisi powder
- 1/4 ithisipuni i-garlic powder
- I-pinch engu-1
- 1 1/2 ithisipuni usawoti (kanye nokunye ukuthuthumela)
Indlela Yokwenza
- Preheat ovini ku-375F. Amafutha alula kakhulu ebhodini elikhulu lokubhaka elibomvu futhi abeke eceleni.
- Gcoba ama-chickpeas ngamafutha omnqumo, uwafake ngokusemthethweni ebhodini eliphekiwe lokubhaka bese ubhake cishe ihora elilodwa, noma kuze kube yilapho ama-chickpeas egolide futhi ephunga, evuselela imizuzu yonke engu-10-15 ukuvimbela ukuthi bangashisi. Susa ama-chickpeas kusuka kuhhavini bese uphakamisa ukushisa ku-400F.
- Phakathi naleso sikhathi, hlanganisa ndawonye izithako ezisele kuze kube yilapho ubhala unamathisela. Hlanganisa ama-chickpeas ashisayo ne-paste, uphinde usebenzise iwashi lakho lokubhaka uma kunesidingo, uphinde ufake ama-chickpeas epanini, uwabuyisele kuhhavini cishe imizuzu engama-30-35. Gcoba ama-chickpeas njalo imizuzu engu-10 ukuvimbela ukuvutha, bese ususa uma kungenakukhanya kwegolide futhi kuluhlaza. Usawoti ngokushesha, futhi uvumele ama-chickpeas aphuze ngokuphelele ngaphambi kokujabulela.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 300 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 646 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 10 g |
| Amaphrotheni | 15 g |