Lawa maSaladi Obhontshisi Azokusiza Ukuhlangabezana Nemigomo Yakho Yamaprotheni Ngaphandle Kwenyama

-Delile

• Isaladi yeCalypso Bean nePesto
• Isaladi leCranberry Bean ngeLemon nama-Olive
• Ummbila Omnandi neSuccotash Yabhontshisi Omhlophe
• Buyekeza kwe-

Uma ufuna isidlo esiphundu sezulu esishisayo esinomoya omuhle ongasijikijela ndawonye, ​​ubhontshisi bukhona ngawe. "Zinikeza ukunambitheka okuhlukahlukene kanye nokwakheka futhi zingahamba ngezindlela eziningi - kushisa, kubanda, okucebile futhi okududuzayo, noma kunhle futhi kucolisisiwe," kusho uChristopher House, umpheki wase-Cal-a-Vie health spa eSouthern California.

Futhi izinzuzo zomzimba zobhontshisi zinamandla. Ubhontshisi ogcwele amaprotheni ne-fiber encibilikayo, uthuthukisa ukugaya futhi ugcine inkanuko ingasekho,” kusho uKara Ludlow, uR.D.N., isazi sezokudla esibhalisiwe eCalifornia. Futhi, ubhontshisi ulayishwa izakhi zomzimba ezibalulekile, kufaka phakathi i-zinc, amaminerali asekela amasosha akho omzimba, ne-iron, amaminerali asetshenziselwa ukwenza amaprotheni kumaseli abomvu egazi athwala umoya-mpilo emzimbeni wonke. Isibonelo: Inkomishi uhhafu enikela ngobhontshisi omhlophe, ngokwesibonelo, iqukethe ama-gramu ayi-8 wamaprotheni, ama-gramu ayi-5 e-fiber, ama-milligram ayi-3.2 ensimbi (cishe amaphesenti ayi-18 e-RDA), kanye ne-1 milligram ye-zinc (cishe amaphesenti ayi-13 i-RDA), ngokusho kwe-USDA.

Ezinyangeni zasehlobo, into yokugcina oyifunayo yisitsha esishisayo sepayipi. Ukuze uqede indlala yakho futhi uthole amaphuzu lawo msoco obalulekile, yenza isaladi elilodwa likabhontshisi weNdlu. Themba, agcwele ukunambitheka, kulula ukuwenza, futhi ngeke akujulukise. (Okuhlobene: Uphekwa Kanjani Ubhontshisi Ngakho Empeleni Yizwa kahle)

Isaladi yeCalypso Bean nePesto

Khonza: 4

Izithako

• 2 amalitha amanzi
• 2 izinkomishi omisiwe ubhontshisi we-calypso, ofakwe ubusuku bonke
• 1 isanqante, uthathe amadayisi amakhulu
• Isiqu esingu-1 se-celery, sinqunywe amadayisi amakhulu
• 1/2 anyanisi, uthathe amadayisi amakhulu
• Usawoti we-kosher
• 2 wezipuni amafutha omnqumo extra-virgin
• 1/2 indebe ye-basil pesto ethengwe esitolo

Izikhombisi-ndlela

1. Epanini elingaphakathi, letha u-2 qt. amanzi; 2 izinkomishi omisiwe ubhontshisi we-calypso, ofakwe ubusuku bonke; 1 isanqante, uthathe amadayisi amakhulu; 1 isiqu se-celery, sinqunywe amadayisi amakhulu; 1/2 anyanisi, uthathe amadayisi amakhulu; nosawoti we-kosher emathunjini.
2. Ncishisa ukushisa kuze kubile, bese upheka ubhontshisi kuze kuthambe, cishe ihora elingu-1. Hlunga ubhontshisi, ulahle imifino; ake kuphole.
3. Epanini lokubhaka eliphakathi, ukushisa 2 Tbsp. amafutha omnqumo ayizintombi ngaphezulu. Faka ubhontshisi, bese usonga kuze kube yilapho ingaphandle lawo likhazimula. Phonsa nge-1/2 inkomishi yesitolo se-basil pesto. Khonza okufudumele noma ekamelweni lokushisa.

(Ubambeke nge-pesto esele? Yisebenzise kuresiphu yamaqanda e-pesto agunyazwe yi-TikTok.)

Isaladi leCranberry Bean ngeLemon nama-Olive

Khonza: 4

Izithako

• 2 amalitha amanzi
• 2 izinkomishi amabhontshisi amasha noma omisiwe we-cranberry
• 1 isanqante, uthathe amadayisi amakhulu
• Isiqu esingu-1 se-celery, sinqunywe amadayisi amakhulu
• 1/2 anyanisi, uthathe amadayisi amakhulu
• Usawoti we-kosher
• 1/4 indebe yamafutha omvini
• 1 ilamula, uthathe amakota
• I-1/2 indebe i-parsley eqoshiwe
• I-1/2 indebe ye-nicoise olive, igxiliwe
• Isipuni esingu-1 samafutha omnqumo ayintombi nto
• I-Manchego ushizi

Izikhombisi-ndlela

1. Epanini elingaphakathi, letha u-2 qt. amanzi; 2 izinkomishi fresh noma omisiwe cranberry ubhontshisi; 1 isanqante, uthathe amadayisi amakhulu; Isiqu esingu-1 sesilimo esidliwayo esinamagatsha anamanzi, uthathe amadayisi amakhulu; 1/2 anyanisi, uthathe amadayisi amakhulu; nosawoti we-kosher emathunjini. Nciphisa ukushisa, bese ubila kuze kube yilapho ubhontshisi uthambile, i-25 min.
2. Khama ubhontshisi, ulahle imifino. Beka ubhontshisi esitsheni esiphakathi. Ebhodweni elincane, engeza i-1/4 inkomishi yamafutha omvini kanye ne-lemon engu-1, uthathe amakota. Faka emlilweni omncane imizuzu engu-20.
3. Susa ulamula, uthathe amadayisi amancane; engeza kubhontshisi. Faka i-1/2 inkomishi eparsley eqoshiwe; 1/2 indebe ye-nicoise iminqumo, igobe; kanye ne-1 Tbsp. amafutha omnqumo extra-virgin. Phosa futhi inkathi ngosawoti kanye nopelepele. Gcoba ngoshizi ogayiwe weManchego uma ufisa.

(Okuhlobene: Amaresiphi Esaladi Ehlobo Angabandakanyi Ulethisi)

Ummbila Omnandi neSuccotash Yabhontshisi Omhlophe

Khonza: 4

Izithako

• Isipuni esingu-2 samafutha omnqumo asencashile
• 1/4 indebe eqoshiwe anyanisi
• 1 inkomishi yommbila (omhlophe nophuzi)
• 1/2 indebe ushukela ophiziwe
• 3/4 inkomishi ubhontshisi omhlophe ethinini
• 1 1/2 isipuni usawoti we-kosher
• 1/2 isipuni pepper omnyama
• 1 ithisipuni ibhotela le-nondairy (njenge-Earth Balance, Buy It, $ 4, amazon.com) noma ibhotela ejwayelekile engafakwanga usawoti
• 1/2 indebe uhhafu utamatisi we-cherry
• I-Basil
• I-Chervil

Izikhombisi-ndlela

1. Ukushisa 2 Tbsp. amafutha omnqumo ayintombi nto aphansi esikhwameni esiphakathi esinganqamuki. Pheka 1/4 inkomishi u-anyanisi osikiwe kanye nenkomishi eyodwa yommbila (omhlophe nophuzi) imizuzu emi-5. (Ummbila akufanele ube nombala.)
2. Engeza 1/2 indebe ushukela snap peas; Indebe engu-3/4 ubhontshisi omhlophe okheniwe; 1 1/2 tsp. usawoti we-kosher; kanye ne-1/2 tsp. upelepele omnyama. Khuphula ukushisa uye phezulu, bese upheka, cishe i-1 min.
3. Faka 1 tsp. ibhotela le-nondairy noma ibhotela ejwayelekile engenawo usawoti. Engeza 1/2 indebe utamatisi we-cherry ohhafu, uphonsa ngokushesha; khipha emlilweni. Gcoba nge-basil ne-chervil.

Shape Magazine, ngoJuni 2021

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