Ha ho tluoa tabeng ea ho ja lijo tse monate, ho teteka le ho monate ke litšoaneleho tse tloaelehileng. Li-chickpeas tsena li apehile, hammoho le tse phelang hantle le tse bonolo ho li etsa. Ba tlose ka oli e nyenyane ea mohloaare le mefuta e meng ea linokoane, ebe ba chesa ka ontong ho fihlela ba phunyeletsa. Ba tla lula ba crispy ka matsatsi a 'maloa a bolokiloeng ka mokotleng o nchafalitsoeng mocheso oa kamore. Haeba ho na le mongobo o mongata moeeng, li-chickpeas li ka rua molemo ka ho tsosolosa kapele pele o sebeletsa.
Kakaretso ena e ka etsoa ka ontong kapa microwave. Ke rata 'me ke sebelisa mekhoa ena ka bobeli, empa mokhoa oo ke o ratang ke oa ove. Ke nahana hore sebone ke bonolo ka kakaretso, ka lebaka la sebaka se fokolang sa microwave. Ho bonolo ho ntša pampiri ea ho baka ebe o oela ho feta ho thibela microwave mme ka letsoho ho tsamaisa li-chickpe ho pota metsotso e meng le e meng e mehlano. Ke boetse ke rata tsela e bonahalang ea sootho e hlahang ka ontong (e sa tsotellehe kamoo u ka nahanang kateng, hobane mebala e ruileng ea linoko e tla etsa hore e shebahale e ntle ho sa tsotellehe). Hona ho boletse, mokhoa oa microwave o phela hantle kaha o felisa tlhokahalo ea oli ea mohloaare. Haeba u sebelisa microwave, sebelisa carousel e potolohang bakeng sa ho omisa.
Ho na le maqheka a 3 a katleho le kopa ena:
- Etsa li-chickpeas ka hohle kamoo ho ka khonehang.
- Sebelisa oli e fokolang - e lekaneng feela ho fana ka liaparo tsa mantlha ho apara liaparo.
- Tlanya, potoloha, 'me u hlahlobe tsoelo-pele hangata.
Li-Chickpeas tsena tse hlahisitsoeng ka Crispy li etsa bohobe bo monate ka bo bona, 'me li latsoa haholo ka ntle kapa ntle le biri kapa thepa ea mabenkele. Li boetse li tšoaneleha hantle ho khetholla litlhapi tse ngata tsa Mediterranean, tse kang hummus , baba ganoush le falafel .
Seo U tla se Hloka
- 2 15-ounce makotikose a li-chickpeas (ho hlatsoa le ho tšolloa ho lekanang le linoelo tse 3)
- 1 ho ea ho 2 tablespoons e eketsehileng oli ea mohloaare oli
- 2 di-teaspoon tse letsoai tse ntle (kapa letsoai la kosher)
- Lipolepo tse 2 tsa paprika
- 1/2 teaspoon coriander
- 1 teaspoon komine
- Ho ikhethela: 1/2 teaspoon pepere ea cayenne
Kamoo U ka e Etsang
- Hlatsoa le ho hula li-chickpeas, 'me u emele hore o omme ka bophara ba makhetlo a mabeli a thaole ea pampiri. Beha thapa e 'ngoe ea pampiri holim'a li-chickpeas tsa ho omisa,' me u li tšele ka bonolo ho li omella ka hohle kamoo ho ka khonehang. Tlosa likopi tse hlephileng tse tsoang linaoa. Ka sekotlolo se senyenyane, kopanya letsoai, palesa, coriander, komini, phofo le cayenne, haeba u sebelisa.
- Haeba u sebelisa sebao: Fetola mohaho oa oebone sebakeng se bohareng 'me u phehe ka ontong ho 400F. Beha litsuonyana ka sekotlolo se seholo ebe u lahlela ka mohloaare oa oli oa moroetsana o lekaneng ho apara habobebe. Abela li-chickpe ka lehlakoreng le leng holim'a pampiri ea baking e rimmed mme u chese ho fihlela ho phomola, metsotso e ka bang 30-40. Rotate, jiggle, 'me u hlahlobe ho phomola metsotso e meng le e meng e 10 qalong, le metsotso e meng le e meng e 5 ho ea qetellong ea nako ea ho pheha. Hang ha li-chickpeas li le lerootho, li behe ka sekotlolo se kopanyang. Ha li ntse li chesa, fafatsa linoko tse holim'a tsona mme u hlohlelletse ho apara ka mokhoa o ts'oanang.
- Haeba u sebelisa microwave: Ka lithaole tse peli tsa pampiri, lokisetsa halofo ea likhaku ka lehlakoreng le leng. Nako le nako ea halofo ea motsoako oa letsoai o natefetsoeng. Beha li-chickpeas lithaole tsa pampiri ka microwave. Microwave e etsang karolo ea 80 lekholong matla bakeng sa metsotso e 15-20 ka ho feletseng, e hlohlelletsa li-chickpeas metsotso e meng le e meng e mehlano. Ha li-chickpea li ikutloa li tiile ho ea ho tsona, li tlose ho microwave. Beha ka thōko ho pholile. Pheta le li-chickpeas tse setseng, u sebelisa lithaole tse ncha tsa pampiri. Lahla lihlopha tse peli hammoho 'me u sebeletse. Li-chickpeas tse natefetsoeng li ka etsoa matsatsi a mabeli esale pele 'me li bolokiloe ka setsing sa moea se sa khaotseng mocheso oa mohatsela.
- Ho tsosolosa, ho chesa ka oli ea 350F ka metsotso e 5-10.
Hang ha o fumana lekhetlo la ho khabisa li-chickpeas, leka ho leka ka mefuta e fapaneng ea linoko kahare ea hau. Tse ling tsa litlatsetso tsa ka tseo ke li ratang haholo li kenyelletsa phofo ea sili, Berbere ea Ethiopia kapa mitmita, Harissa, Ras el Hanout , kapa Caribbean kapa Jerk spice blends.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 273 |
| Total Fat | 7 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 743 mg |
| Li-carbohydrate | 41 g |
| Fiber Fiber | 9 g |
| Liprotheine | 14 g |