Ufulawa weChickpea - Ungayenza kanjani ekhaya ukunciphisa umzimba

-Delile

• Indlela yokwenza ufulawa we-chickpea ekhaya
• Imininingwane yezempilo
• Iresiphi yekhekhe le-Carrot nefulawa le-chickpea

Ufulawa weChickpea ungasetshenziswa ukuthatha indawo kafulawa wendabuko kakolweni, kuyindlela enhle ongayisebenzisa ekudleni kwesisindo njengoba kuletha ifibre, amaprotheni, amavithamini kanye namaminerali amaningi kwimenyu, ngaphezu kokuba nephunga elimnandi elihlangana ne amalungiselelo ahlukahlukene.

Ingasetshenziselwa izindlela zokupheka zamakhekhe, izinkwa, ophaya namakhukhi, ngaphezu kokungezwa kalula kumajusi wemvelo namavithamini, futhi kunezinzuzo zezempilo ezilandelayo:

Thuthukisa ukugaya, njengoba ingenayo i-gluten futhi icebile ku-fiber;

1. Nika ukusutha okwengeziwe futhi kukusize wehlise isisindo, njengoba icebile ku-fiber namaprotheni;
2. Siza ukulawula i-cholesterol nesifo sikashukela, ngenxa yokuqukethwe kwayo kwe-fiber;
3. Siza ukunciphisa umzimba, ngokuba nenkomba ephansi ye-glycemic;
4. Vimbela i-anemia, ngoba iqukethe i-folic acid ne-iron;
5. Vimbela amajaqamba, ngokuba ne-magnesium ne-phosphorus;
6. Vimbela i-osteoporosis, njengoba icebile nge-calcium.

Ngaphezu kwalokho, ngoba ayinayo i-gluten, ufulawa we-chickpea ungagaywa kalula futhi ungasetshenziswa abantu abanesifo se-Celiac noma ukungabekezelelani kwe-gluten.

Indlela yokwenza ufulawa we-chickpea ekhaya

Ukwenza ekhaya, kufanele ulandele izinyathelo eziboniswe kuresiphi engezansi:

Izithako:

• U-500 g wamantshontsho
• amaminerali noma amanzi ahlungiwe

Imodi yokulungiselela:

Faka ama-chickpeas esitsheni bese umboza ngamanzi, umanzise amahora aphakathi kuka-8 no-12. Ngemuva kwalesi sikhathi, khipha amanzi bese usabalalisa amantshontsho endwangu ehlanzekile ukusiza ukususa amanzi amaningi. Ngemuva kwalokho, sakaza ama-chickpeas ebhodini lokubhaka bese uwafaka kuhhavini osushisa kakade ngo-180º C, uvumele ukubhaka cishe imizuzu engama-40 noma kuze kube nsundu ngegolide, uvuse ngezikhathi ezithile ukuze ungashi. Susa kuhhavini bese uvumela ukupholisa.

Shaya ama-chickpeas ku-blender aze abe ufulawa. Dlulisa ufulawa ngesihlungo bese ubuyela kuhhavini ophansi imizuzu eyi-15 ukuze wome ngokuphelele (govuza njalo ngemizuzu emi-5). Linda ukuze uphole bese ugcina esitsheni sengilazi esihlanzekile futhi esivaliwe.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa itafula lokudla okunempilo ngo-100 g kafulawa we-chickpea.

Ngoba ayiqukethe i-gluten, lo fulawa omncane ucasula amathumbu abantu abazwelayo noma izifo ezifana neCeliac Disease, Irritable Bowel Syndrome kanye neCrohn's Disease. Thola ukuthi yiziphi izimpawu zokungabekezelelani kwe-gluten.

Iresiphi yekhekhe le-Carrot nefulawa le-chickpea

Izithako:

• 1 inkomishi ufulawa we-chickpea
• 1 inkomishi yesitashi samazambane
• 1⁄2 indebe ye-oatmeal
• Amaqanda ama-3
• 240 g wezinqathe ezingavuthiwe (2 izaqathe ezinkulu)
• 200 ml kawoyela wemifino
• 1 1⁄2 inkomishi kashukela onsundu noma i-demerara
• 3 wezipuni zebhanana eluhlaza biomass
• 1 isipuni sokubhaka impuphu

Imodi yokulungiselela:

Shaya isanqante, uwoyela, i-biomass namaqanda ku-blender. Esikhathini esitsheni esijulile, hlanganisa ufulawa noshukela, bese uthele ingxube evela ku-blender, uvuselele kahle ize ibe yisisindo esifanayo. Faka imvubelo uphinde uhlanganise. Beka inhlama epanini lekhekhe eligcotshisiwe bese ubeka kuhhavini elifudunyezwa ngo-200ºC imizuzu engama-30 kuya kwengama-40.

Thola ngolunye ufulawa onempilo ku: Ufulawa wesitshalo seqanda wokwehlisa isisindo.