Ama-peas aseTurkey ayinhlangano enhle kakhulu yokuzila ukudla kanye nezindwangu. Okuqukethwe kwe-caloric yama-chickpeas, izindlela zokupheka, zokupheka

Lesi siko sezitshalo selolinywa isintu iminyaka engaphezu kwengu-7 000, futhi asetshenziswanga nje kuphela njengento yokudla, kepha futhi njengemithi. E-Russia, ama-chickpeas aqala ukusakazeka nje nje, kodwa eMpumalanga kuthandwa kakhulu. Kulesi sihloko sizokutshela ukuthi kungani kufanele kufakwe kwimenyu yansuku zonke, sizonikeza zokupheka eziningana ukulungiselela.

Umlando omncane

Njengoba sekushiwo ngenhla, umlando we-chickpea njengokudla komuntu waqala esikhathini esidlule. Efika eMpumalanga eya ematafuleni eRoma naseGreece, ngokushesha wathatha indawo yokudla okuhlonishwayo. Waboshwa ngokushesha kwi-pantheon, wabeka indawo eduze kweVenus, ngoba kuthiwa izinkukhu zenza impilo. Ngaphezu kwalokho, yaqala ukubaluleka ngaphezu kwama-peas, ngoba yayinomsoco futhi iphinde ikhuthazwe yi-gassing.

Namuhla kusetshenziselwa kakhulu emakhishini amazwe anjengamaNdiya, eTurkey, eMexico nasePakistan. Okuncane kakhulu, kodwa ngesikhathi esifanayo sinjengama-chickpeas emazweni aseMedithera.

Ukwakhiwa

I-Nut ithandwa ngabantu hhayi kuphela ngenxa yezimfanelo zabo zokunambitheka, kodwa futhi ngenxa yekhwalithi yabo engavamile. Njengoba iwumkhiqizo wemifino, i-pea yaseTurkey iyakwazi ukuncintisana namaqanda, njengoba ine-amino acid efanayo. Ngamanye amazwi, ukuzila ukudla, izithako nalabo abangenayo amaqanda ngenxa yezizathu zezokwelapha bazothola insindiso kuma-chickpeas. Ngaphezu kwalokho, inani le-caloric lezinkukhu lizojabulisa abantu abaphila ngendlela enempilo, ngoba lo mkhiqizo uqukethe amafayili (kokubili ahlaziyekile hhayi), ama-manganese, i-selenium, insimbi kanye nenani elikhulu lamaprotheni.

Esihlokweni sezinzuzo zalokhu kudla kungase kube yisikhathi eside kakhulu, sizozama ukugqamisa amaphuzu aphambili:

• Ikhuthaza ukugaya, kuyilapho kunciphisa izinga le-cholesterol emzimbeni;
• Ngenxa ye-manganese ikhuthaza i-hemopoiesis futhi ikhuthaza ukukhula;
• Ngenxa ye-molybdenum, engxenyeni ye-chickpea, i-neutralization yama-preservatives eyingozi iyasebenza emzimbeni;
• Ivikela amehlo ekubunjweni kwe-cataracts;
• Ilinganisela izinga leshukela egazini.

Ukuqukethwe kwekhalori ye-chickpeas efomini elomile yi-364 kcal ngamagremu angu-100, ne-19 amagremu amaprotheni, ama-gramu ayisithupha amafutha yemifino kanye namagremu angu-61 ama-carbohydrate.

Indlela yokupheka ama-chickpeas?

Inkinga kuphela engabuka nge-chickpeas ukulungiselela kokuqala. Kulukhuni kanzima futhi kuphuza isikhathi eside, kepha uma ulandela isimiso sokupheka, uzozigcina usenkingeni. Kanti futhi kungenziwa i-welded ukuze isebenzise esikhathini esizayo futhi iqhwa ngekusasa.

Okokuqala, cwilisa ama-chickpeas emanzini abandayo ubusuku. Izifo kufanele zibe izikhathi ezintathu ngaphezu kwe-turkey peas. Uma uhlela ukubilisa ama-chickpeas oqoshwe ku-puree (ngokwesibonelo, ukwenza i- hummus, iresiphi esizoyipha ngezansi), bese ungeza 1 isipuni se-soda ngaphandle kwe-hump, njengoba kusiza ukunciphisa igobolondo elinyene.

Ngemuva kwesikhathi esibekiwe, izinkukhu ziyokhula ngokubonakalayo ngosayizi. Hlanganisa amanzi amdala bese uthela omusha omusha obandayo, bese ufaka i-peas ngomlilo. Nika ngamathumba, ususe isikhunta bese unciphisa umlilo okungenani, emva kwalokho upheka amahora amabili. Gcoba amanzi, ulinde izinkukhu ukuba zipholile, futhi usebenzise ngokusho iresiphi.

Isitshalo semifino ne-chickpeas

I-pea e-Turkey ephumelela kunazo zonke ibonakala ngokuhlanganiswa nemifino, ngakho-ke yiba nesitshalo esimnandi semifino esiphundu futhi ewusizo:

• Ama-chickpeas aphekwe - amagremu angu-400;
• Utamatisi ngaphandle kwephepha - amagremu angu-400;
• Isitshalo seqanda - amagremu angu-400;
• I-Cumin - 0.5 tsp.
• Isitshalo seqanda - amagremu angu-500;
• Anyanisi - 150 amagremu;
• I-garlic - ama-clove amathathu;
• I-Paprika - 2 tsp.
• Pepper omnyama - ukunambitha;
• Usawoti - ukunambitha;
• Amafutha omifino - 2 tbsp. Amapuni;
• Imifino - ukunambitha, kodwa nokuningi, kungcono.

Ukulungiselela

I-anyanisi ne-garlic ikhasi bese uqothula kahle, bese udosa emafutheni omifino kuze kube nsundu.

Faka ama-chickpe epanini lokuthosa, u-anyanisi othosiwe negalikhi uzowondla ngama-flavour.

Ukugeza isitshalo seqanda bese uthinta ama-cubes ngobuso buka-2 cm, bese ufaka ku-peas.

Fry for imizuzu 2-3 kuze nsundu golden.

Faka utamatisi ngam cubes bese ufaka epanini lokuthosa kanye nosawoti nezinongo. Bese uthele ama-3-4 wezipuni zamanzi, uhlanganise, unciphise umlilo kancane futhi udilize imizuzu engu-15 ngesembozo esivaliwe, eshukumisa ngezikhathi ezithile.

Fakela kahle imifino negalikhi, engeza imifino, uphinde ugxume futhi ususe isidlo emlilweni.

Vumela ukuma imizuzu engu-5-7, ngemva kwalokho ongakhonza. Lesi sidlo singukudla okunomsoco kakhulu, ngoba okuqukethwe kwekhalori ye-chickpeas, ephansi kakade, kuhlanganiswa nokuningi kwemifino, okwengeza isisindo esengeziwe futhi ivolumu kwisidlo. Iplate ye-ragout eqediwe idonsa ama-kcal angu-250 kuya ku-300.

I-Humus

Futhi nangu yena! I-Hummus yisidlo sezinkukhu esidume kakhulu . Futhi lokhu akusikho ukunyanyisa. I-homogeneous, i-oily, ene-nutty ukunambitheka okukhanyayo, kuyi-classical version, inikwe amaqanda abilisiwe, anyanisi eluhlaza kanye nesinkwa esimhlophe esifudumele. Isidlo esinomsoco kakhulu, kodwa hhayi esilula ngesisu, iningi lishintsha amaqanda kanye anyanisi nje ngemifino, futhi uthathe isinkwa esiphelele sonke. Uma wenza i-hummus encane kakhulu, ungayisebenzisa njengokungcola, ukufaka imifino kuyo. Iresiphi eyinhloko yilokhu okulandelayo:

• Ama-peas abilisiwe (angasetshenziswa ama-chickpeas akheniwe) - ama-gramu angu-300;
• Imbewu yeSesame - ama-gramu angu-30;
• Amafutha omnqumo - 5 tbsp. Amapuni + ukunambitha umhlobiso;
• I-garlic - ama-dentic amancane amabili;
• Ijusi le-lemon - 3 tbsp. Amapuni;
• I-Cumin - pinch;
• Usawoti - ukunambitha.

Okokuqala, epanini elomile elomile, ushise i-cumin kuze kuvele iphunga elimnandi, bese usithululela ku-grinder yekhofi bese uligaya. Kungenziwa futhi emthini.

Yenza okufanayo nge sesame.

Gaya emafutheni amafutha omnqumo, ijusi kalamula, ugarlic kuze kube lula.

Engeza i-powder efanayo ye-cumin nembewu ye-sesame, uphinde ugaye kuze kutholakale unamathisela ohambisanayo.

Beka ama-chickpeas ku-blender, ngaphandle kokuyeka inqubo yokugaya.

Ukuze ulawule ubungaki, ungangeza i-decoction yomhluzi noma amanzi nje.

Usawoti i-pate bese uyayinambitha. Uma ufisa, engeza ibhotela elincane noma ijusi lemon. Beka endishini, uthele amafutha phezu kwalo ukuze ujabule.

Yilokho konke, i-hummus isilungile, ungazitholela. Kodwa-ke, udinga ukuzithiba ezifisweni zakho. Naphezu kokunambitheka nokuthandwa kwesidlo, inani le-caloric lama-chickpeas, elandiswe ngobuningi bamafutha, lingathinta isibalo sakho hhayi ngendlela engcono kakhulu. Isilinganiso kufanele sibe kukho konke.