Ama-Chickpeas, okunye okubizwa ngokuthi i-garbanzos, i-chana, le-le, noma i-hummus, ayincane, nxazonke, ubhontshisi wezinyosi ezidume kakhulu kuwo wonke ama-Mediterranean, eNdiya, eLatin America naseMpumalanga Ephakathi. Ukunambitheka nokuqina kwazo kungaba nocebile, ukhilimu, i-nutty, futhi kukhulu kakhulu ezinhlobonhlobo zokupheka. Njengezinambuzane eziningi, ama-chickpeas anesiprotheni, i-folate, i-zinc, ne-potassium.
Amabhontshisi aseGarbanzo ayinambuzane futhi aqukethe "izakhi zokulwa" ezenziwe ngemvelo ukuzivikela.
Enye i-toxin yemvelo ebizwa nge-lectin; enye i-enzyme inhibitor i-phytic acid. Zombili lezi zinto zingenza ubhontshisi obunzima ukugaya futhi kungabangela igesi, ubunzima ngokumuncwa kwamaminerali, kanye ne-calcium, i-phosphorus ne-Vitamin D yokunciphisa.
Ubhontshisi obandayo nokuhluma kunciphisa i-phytic acid nama-lectin ngenkathi kuthuthukiswa i-amino acid, i-vitamin ne-protein. Njengoba njalo, vumela ukuthi uzizwa kanjani uma udla ubhontshisi kube yisigunyaziso sakho esikhulu.
I-chickpeas kulula kakhulu ukuhluma, futhi ungayenza ngaphandle kwemishini ekhethekile. Kubantu abaningi abanenkinga yokugaya, lokhu kungaba ngumshintsho wegeyimu. Ngithanda ukusebenzisa ama-chickpeas ahlume ukuze enze i-hummus, ama-chickpeas agwetshiwe, amasobho, nama-stews. Ziyiphunga futhi njengendlela yokudla okuluhlaza uma nje uhlafuna kancane kancane futhi kahle kakhulu.
Ukuhluma amaChickpeas
½ inkomishi izinkukhu eziphilayo
Amanzi
- Nquma ukuthi ungathanda kangakanani ukunweba inqubo yokuhluma. Ngenhloso yokupheka, kufaka phakathi ukudoba noma ukugaya, i-garbanzo encane ehlumekile inengqondo. Ukudla ama-saldi aluhlaza noma i-hummus engafani Ngiyathanda ihlumela elide.
- Hlanza u-½ izinkomishi zekhobe ngaphambi kokuhamba. Gcoba izinkukhu ngobusuku okungenani kabili inani lemanzi. Lokhu kuvuselela futhi kuqala 'ukuvusa'.
- Ekuseni cwilisa i-garbanzos enqenqenqeneni yensimbi engenasinhla bese uwahlanza kahle. Spread the chickpeas ngokulinganayo ngaphesheya kwe-colander. Faka i-colander phezu kwesitsha bese uyimboza nge-dishtowel yekotini. Lokhu kugcina umoya ugeleza ngenkathi uvikela ama-chickpeas ezimpukeni zezithelo noma ezinye izinambuzane.
- Hlanza uphinde usule ama-chickpeas okungenani izikhathi ezimbili kuya kathathu ngosuku. Hleza njalo njalo esimweni esishisayo ikakhulukazi.
- Phinda le nqubo izikhathi ezingu-2-3 ngosuku kuze kube yilapho ubhontshisi be-garbanzo behlume ngokwanele. Lokhu kuzothatha cishe izinsuku ezintathu izinkukhu ezincane (okupheka), noma ezungeze izinsuku ezinhlanu ukuze zikhule isikhathi eside (ukusetshenziswa kokusetshenziswa).
- Uma ama-chickpeas ehlume ngezinga elifunayo, ubanike i-rinse ephelele yokugcina futhi idle kahle. Noma yiziphi izikhumba eziye zaphuma zingathathwa, kodwa aziphazamisi ukunambitheka noma ukugaya. Vumela i-chickpea ikhiphe umoya omile okwesikhashana, bese uyifakisa kuze kube ngesonto.
- Uma ukhetha ama-chickpeas akho ephekwe, shayela wona imizuzu eyishumi. Uzothola umlingo ogciniwe kalula kunokupheka okujwayelekile.
- 1/2 indebe eyomile yenza cishe izinkomishi ezimbili ezihlume
Ama-Recipe ama-Chickpea amakhulu
- Isipinashi esisheshayo esheshayo nama-chickpeas ku-Milk Coconut
- I-North African Chicken and Chickpea Stew
- Ama-Chickpeas ane-Watercress
- Ithanga neChickpea Curry
- I-Chickpeas nge-Garlic nemifino
- I-Sun eyomile i-Tomato Hummus
- I-Classic Hummus
- I-Black Bean ne-Chipotle Harissa Hummus
- I-avocado uCilantro Hummus