Li-chickpeas , tseo hape li bitsoang linaoa tsa garbanzo , ke legume e nang le mekhoa e mengata e ka kenyelletsoang lisaleng, sopho le sandwich (e le hummus ). Tlhahiso ena e flips script ea chickpea mme e fana ka litebo tse monate, tse monate ho noa ka nako leha e le efe nakong ea motšehare kapa bosiu. Li-chickenpeas tsena tse hahiloeng ka vegan ha li na lebese le vegan. Ho bonolo ho etsa le ho tlatsa liprotheine le fiber.
Lijo tsa Motsoako le Litlhahiso Tsa ho pheha
Wasabi, sejo se seng sa Japane, hase eona feela tsela ea ho latsoa li-chickpeas. Mona ke mefuta e meng ea linoko tseo u ka li sebelisang ho fetola tatso ea risepe ena.
- pepere ea pepere, komine ea fatše, li-paprika, coriander ea fatše, phofo ea curry le konofolo
- lejoe la mokopu le tsoekere ea sinamone
- komine ea fatše, tsoekere e sootho, cayenne, sinamone, konofolo, ginger, paprika le letsoai
- sira ea maple, asene ea apple cider, nutmeg, ginger le sinamone
- lero la kalaka, phofo, pepere le cilantro
- Thyme, marjoram le parsley
Tlhahiso e 'ngoe ho netefatsa hore u fumana sekhahla seo u se batlang ke ho lumella likopi tsa hau hore li pholile ka ho feletseng pele li koahela. Ho seng joalo, li-chickpe-textured chickpeas li tla fella.
Haeba li-chickpe ha lia lekana, u ka etsa metsoako le limela tsena. Kenya li-flakes tsa kokonate tse se nang litlolo, li-slide tsa almonde, le likoti tsa tsokolate tse se nang tsoekere haeba u ntse u batla bohobe bo monate. Haeba litlhoko tsa hau li le monate, feela u kenyelle linate tse tala ho bohobe ba hao bo hlakiloeng joaloka li-walnuts, cashews, li-pecans tse sa tsitsitsoeng kapa peō e tala.
Seo U tla se Hloka
- 2 15-ounce makotikoti a li-chickpeas (a tšolitsoeng le ho hlatsoa hantle)
- 1 tablespoon oli ea mohloaare
- 2 tablespoons wasabi phofo
- 2 tablespoons mosetareta phofo
- Khafu ea 2 1/2 ea tahini
- 1 teaspoon cornstarch
- 1/2 teaspoon tsoekere
- 1/4 teaspoon onion phofo
- 1/4 teaspoon lero la konofolo
- 1 pinch cayenne
- 1 1/2 teaspoon letsoai (le ho feta bakeng sa ho thothomela)
Kamoo U ka e Etsang
- Preheat ontong ho 375F. Oli e khanyang ka lakane e kholo ea ho baka 'me e behe ka thōko.
- Hlakola li-chickpeas ka oli ea mohloaare, li li tšolise ka mokhoa o ts'oanang le lijong tse lokisitsoeng tsa ho baka ebe o chesa ka hora e le 'ngoe, kapa ho fihlela li-chickpea li le khauta le tse monate, li susumetsa metsotso e 10-15 ho e thibela ho chesa. Tlosa li-chickpeas ho tloha ka ontong ebe u futhumatsa ho fihlela 400F.
- Ho sa le joalo, kopanya lihlahisoa tse setseng ho fihlela u etsa pente. Kopanya li-chickpeas tse chesang ka pente, e-ba le oli hape ha ho hlokahala, ebe u beha li-chickpeas pan, u li khutlisetse ka ontong ka metsotso e ka bang 30-35. Hlohlelletsa li-chickpeas metsotso e meng le e meng e 10 ho thibela ho chesa, 'me u tlose ha e le khauta e nyenyane haholo. Letsoai kapele, 'me u lumelle li-chickpeas hore li pholile ka ho feletseng pele li thabela.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 300 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 3 g |
| Cholesterol | 0 mg |
| Sodium | 646 mg |
| Li-carbohydrate | 43 g |
| Fiber Fiber | 10 g |
| Liprotheine | 15 g |