Chickpeas , nke a na-akpọkwa garbanzo agwa , bụ nke a na-agbakwunye na salads, soups, na sandwiches (dị ka hummus ). Ntụziaka a na-eme ka listi chickpea na-enye elu, flavorful na-eri nri na oge ọ bụla n'ehihie ma ọ bụ n'abalị. Umu chickbias a na-agba chaa chaa a na-agba chaa chaa na-enweghị nri na vegan. Ha dị mfe ime ma jupụta protein na eriri.
Ngwado Ngwurugwu na Atụmatụ nri
Wasabi, ihe ndị Japan, abụghị nanị ụzọ e si ekpokpo ọkụkọ. Nke a bụ ụfọdụ ihe na-esi ísì ụtọ nke ị nwere ike iji gbanwee uto nke uzommeputa a.
- ihe na-acha chili, ala cumin, paprika, ala coriander, curry ntụ ntụ na garlic ntụ ntụ
- ugu achịcha ose na sugar cinnamon
- cumin, ala aja, cayenne, cinnamon, garlic, ginger, paprika na nnu
- maple syrup, apụl cider mmanya, nutmeg, ginger na pawuda
- ihe ọṅụṅụ lime, chili ntụ ntụ, ose, na cilantro
- Thyme, marjoram, na pasili
Ihe ọzọ iji hụ na ị ga-enweta crunch ịchọrọ ịhapụ ka ọkụkọ gị dị jụụ kpamkpam n'ihu mkpuchi. Ma ọ bụghị ya, chickpeas nwere ederede rubbery ga-arụpụta.
Ọ bụrụ na chickpeas ezughị oke nke onwe ha, ị nwere ike ịmepụta ụzọ dị iche iche na nchịkwa ndị a. Tinye anụ ezi aki oyibo, almond slivers, na sugar chocolate ibe ma ọ bụrụ na ị na-achọ nri dị ụtọ. O b ur u na ebumnuche nke uto gi, tinye ihe nd i na-ad igh i mma ka ha rie nri n 'ıgw `e nd i ah u di ka walnuts, ikpu ikpo, pecans ma obu ezigbo ugu osisi.
Ihe Ị Ga-achọ
- 2 15-ounce cans chickpeas (drained na rinsed ọma)
- 1 tablespoon mmanụ oliv
- 2 tablespoons wasabi ntụ ntụ
- 2 tablespoons Mọstad ntụ ntụ
- 2 1/2 tablespoons tahini
- 1 teaspoon cornstarch
- 1/2 teaspoon shuga
- 1/4 teaspoon yabasị ntụ ntụ
- 1/4 teaspoon garlic ntụ ntụ
- 1 pinch cayenne
- 1 1/2 teaspoon nnu (gbakwunyekwuo maka ịma jijiji)
Otu esi eme ya
- Kpochapu ọkụ na 375F. Mmanụ na-esi ísì ụtọ buru nnukwu mpempe ọka ma tinye ya.
- Jikwa mmanụ olive na-eme ka chickpeas ahụ, gbasaa ya na mpempe akwụkwọ a kwadebere ma mee maka ihe dị ka elekere 1, maọbụ ruo mgbe chickpeas na-acha odo odo ma na-agba ume kwa minit 10-15 ọ bụla iji gbochie ha ọkụ. Wepu chickpeas site na oven wee gbanye okpomọkụ ruo 400F.
- Ka ọ dịgodị, jikọta ihe ndị ọzọ fọdụrụnụ ruo mgbe ị gwakọtara ya. Gwakọta chickpeas ọkụ na pasta, ree mmanụ akwụkwọ mpempe akwụkwọ gị ma ọ bụrụ na ọ dị mkpa, tinyekwa chickpeas azụ na pan ahụ, na-eweghachi ha na oven maka ihe dị ka 30-35 nkeji. Mee ka chickpeas kwa nkeji iri ọ bụla iji gbochie ọkụ, ma wepu ya ma ọ bụrụ na ejighị ya na-acha odo odo ma na-acha ọkụ. Nnu ozugbo, ma ka chickpeas dị jụụ kpamkpam tutu ịmụ ụtọ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 300 |
| Ọnụba abụba | 9 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 646 mg |
| Carbohydrates | 43 g |
| Fri nri | 10 g |
| Protein | 15 g |