Uphekwa Kanjani Ubhontshisi Ukuze *Empeleni* Unambithe Kahle

-Delile

• Ungapheka Kanjani Ubhontshisi Uzofuna Ukudla 24/7
• Shintsha Ubhontshisi Osemathinini Wabasanda Kubila
• Benze babe Super Crispy
• Sebenzisa i-Bean Broth yakho
• Phonsa Ubhontshisi Wakho Ku-Smoothie Yakho
• Bhanqa ubhontshisi wakho nemifino
• Buyekeza kwe-

Kungenzeka ukuthi wawudelile useyingane (futhi mhlawumbe usakwenza), kodwa ubhontshisi ungaphezu kokufanelekela indawo epuletini lakho.

“Le proteni enesizotha kodwa eguquguqukayo esekwe ezitshalweni iyisakhi sazo zonke izinhlobo zokudla okumnandi,” kusho uJoe Yonan, umbhali wencwadi Ubhontshisi Opholile nomhleli wokudla nowokudlela we Washington Post. "Noma yini inkukhu engayenza, ubhontshisi ungenza kangcono." (Ingasaphathwa eyokuthi, bahlala bekahle ku-pantry, njengokuthi, njalo.)

Ungawawosa, uwabilise aze abe khilimu, uwahlanganise abe amadiphu - uhlu luyaqhubeka. Yebo, futhi anomsoco kakhulu. Landela amathiphu amasha kaJonan wokufunda ukupheka ubhontshisi ongawadla emaphusheni akho.

Ungapheka Kanjani Ubhontshisi Uzofuna Ukudla 24/7

Shintsha Ubhontshisi Osemathinini Wabasanda Kubila

"Bahle kahle baqonde ngqo kusuka ekanini, kodwa nangcono kusukela ekuqaleni," kusho uYonan. Indlela yakhe yokubilisa: Donsela ubhontshisi owomile ebhodweni, umboze ngamanzi okungenani ama-intshi amathathu, engeza 1 ithisipuni usawoti we-kosher, uhhafu ka-anyanisi, ama-clove ambalwa egalikhi, iqabunga le-bay, kanye ne-kombu (ukhula lwasolwandle olomile ), bese ushaya ukushisa. Isikhathi sokupheka siyahluka ngohlobo nobudala bukabhontshisi, ngakho-ke kuzodingeka ukuthi unambithe okumbalwa - kwenziwa lapho ubhontshisi "unokhilimu omuhle kakhulu futhi izikhumba zisaqinile," kusho uYonan.

Ungasebenzisa le recipe eyisisekelo kunoma yisiphi isidlo esidinga ubhontshisi ophekiwe, kodwa uma ufuna ukubeka ukunambitheka okuthile, engeza ama-halves awolintshi kanye nopelepele oluhlaza, bese uqeda nge-orange zest kanye nejusi ngemva kokupheka i-Cuban spin. Faka ama-chiles omisiwe ne-oregano yaseMexico ngokushisa okuthile, noma engeza i-oregano noma i-sage kanye nama-clove athe xaxa ukunambitha kwe-Italy. Azikho izimpendulo ezingalungile lapha.

Benze babe Super Crispy

Bhaka ubhontshisi obilisiwe noma okheniwe uze uqumbe, bese uwafafaza kumasobho noma kumasaladi esikhundleni sama-croutons. (Ungenza ngisho nama-chickpeas, isibonelo, ukunambitha njenge-sweet cinnamon-y cereal.)

Sebenzisa i-Bean Broth yakho

“Uma upheka ubhontshisi kusuka ekuqaleni, uthola umhluzi omnandi ngempela, omnandi,” kusho uYonan. Yisebenzise esikhundleni samanzi we-pasta ukwengeza umzimba nokujula kososo, uyishukumise ibe yisobho, bese ufaka umhluzi kumamashi wemifino kanye nama-purees ukuze uwanciphise futhi ungeze ukunambitheka. Noma pheka irayisi ngomhluzi wobhontshisi omnyama ukwenza i-arroz negro, isidlo esiphundu namanothi omhlaba avela eningizimu yeMexico.

Phonsa Ubhontshisi Wakho Ku-Smoothie Yakho

Ukuphuza ubhontshisi akuzwakali konke lokho kujabulisa, kepha ubhontshisi omhlophe noma ama-chickpeas kuzonikeza i-smoothie yakho iphrotheyini ne-fiber umfutho. “Ukunambitheka kukabhontshisi kuyanyamalala, bese bengeza inqwaba nokuthungwa njengoba kwenza ubhanana,” kusho uYonan.Hlanganisa inkomishi yamabhontshisi amhlophe noma ama-chickpeas ngomango, ukhukhunathi, i-mint, ne-ginger ukuze wenze ukunambitheka okunambithekayo. (Ngemva kwesidlo sakusihlwa, ungakwazi futhi ukuvala ukudla kulawa ma-dessert asekelwe kubhontshisi.)

Bhanqa ubhontshisi wakho nemifino

Enye yezintandokazi zikaYonan yiRancho Gordo Royal Corona Beans. “Okukhulu, okunokhilimu, futhi okumnandi, lokhu kuyisambulo okokuqala lapho uzidla, ikakhulukazi ngenxa yobukhulu bazo, obenza indawo enkulu yenyama,” usho kanje. Yisebenzise esaladini eliphefumulelwe ngesiGrikhi elinelamula, uju, idill, utamatisi othosiwe, ne-kale. Noma skewer nabo ngemifino, kanye ne-grill. Khonza phezu kwerayisi. (Kuhlobene: Yini I-Heck Eyi-Lupini Beans Futhi Kungani Evela Yonke Indawo?)

I-Shape Magazine, ukukhishwa kuka-Okthoba 2020

Buyekeza kwe-