Chickpeas - da cikakken zabi ga waɗanda azumi da kuma vegans. Kalori chickpeas, dafa abinci dabaru, girke-girke

Wannan legumes bil'adama tsiro fiye da shekaru 7,000, kuma aka yi amfani da ba kawai a matsayin wani kashi na ikon, amma kuma a matsayin magani. A Rasha chick ya yada kawai a 'yan shekarun nan, amma a Gabas ta ne Popular. A cikin wannan labarin, za mu bayyana dalilin da ya sa ya kamata a hada a kullum menu, ba shi da wani 'yan girke-girke.

A kadan tarihi

Kamar yadda aka ambata a sama, da labarin na chickpeas a matsayin mutum abinci fara dogon da suka wuce. Akuma daga Gabas a kan alluna na Roma da kuma Girka, sai nan da nan ya dauki da wuri na girmamawa ikon da samfurin. Ya gudanar da daura wa pantheon, zabi wani wurin zama kusa da Venus, don haka shi aka jãyayya, da chick ne moriya ga kiwon lafiya. Bugu da kari, ya aka mai daraja a sama fis, kamar yadda ya fi gina jiki da kuma kasa bijirowa flatulence.

Don kwanan wata, rayayye amfani a cikin kitchens na irin kasashen Indiya, Turkey, Mexico, Pakistan. Dan kadan kasa m, amma da gaske son chickpeas a cikin Rum kasashe.

tsarin

Chickpea ƙaunar da mutane, ba kawai domin ta dandano amma kuma ga kwarai sinadirai masu darajar. Da yake ina da samfurin na shuka asalin, chickpeas iya gasa da bukukuwa, kamar yadda yana da guda sa na amino acid. A wasu kalmomin, Nute sami ceto azumi, vegans da waɗanda suka iya ba qwai ga likita dalilai. Bugu da kari, da caloric chickpea yaba 'Yan kokawar ga lafiya salon, tun da wannan samfurin ya ƙunshi zaruruwa (duka narkewa da ba), manganese, selenium, da baƙin ƙarfe, da kuma ba shakka, babban adadin furotin.

A kan topic na yin amfani da wannan abinci samfurin iya rant na dogon lokaci, za mu yi kokarin haskaka da babban maki:

• Yana stimulates narkewa, a layi daya ragewan cholesterol matakai a cikin jiki.
• saboda manganese da kuma inganta harkokin hematopoiesis haramta motsa girma.
• a kudi na molybdenum, wanda shi ne wani ɓangare daga chickpea a cikin jiki kunne neutralize cutarwa preservatives.
• kare idanu daga cataract samuwar.
• Yana take kaiwa zuwa al'ada jini sugar matakan.

Kalori-ambata bushe - 364 kcal da 100 grams, yayin da shi 19 grams gina jiki, 6 grams na kayan lambu mai da 61 g carbohydrate.

Yadda za a dafa chickpeas?

Sai dai matsalar da zai bayyana tare da chickpeas - shi ne na farko dafa abinci. Shi ne mai wuya da kuma dafa na dogon lokaci, amma batun da manufa na dafa ka cece kanka da wahala. Har ila yau shi ne mai yiwuwa a dafa da kuma daskare ga nan gaba amfani a nan gaba.

Da farko jiƙa chickpeas a ruwan sanyi na dare. Taya ya zama sau 3 fiye da chickpeas. Idan ka shirya sara da Boiled chickpea puree (misali, don yin Hummus girke-girke da muka bayar a kasa), za ka iya ƙara 1 h. Cokali na soda ba tare da nunin faifai, domin yana taimaka laushi da m harsashi.

Bayan wannan lokaci chickpeas muhimmanci ƙara a size. Lambatu da haihuwa ruwa da kuma cika wani sabon sanyi, sa'an nan ya sa da Peas a kan wuta. Bada tafasa, cire kumfa da kuma rage zafin rana zuwa low, sa'an nan tafasa don 2 hours. Lambatu cikin ruwa, jira har chickpeas sanyaya, da kuma amfani da shi bisa ga girke-girke.

Kayan lambu Stew da chickpeas

Mai spectacularly chickpeas bayyana kanta a hade tare da kayan lambu, saboda haka ku bi kanka ga wani dadi da lafiya kayan lambu Stew:

• Boiled chickpeas - 400 grams.
• peeled tumatir - 400 grams.
• eggplants - 400 grams.
• cumin - 0.5 tsp ;.
• eggplants - 500 grams.
• Albasarta - 150 gram.
• Tafarnuwa - 3 cloves.
• Paprika - 2 tsp ;.
• black barkono - dandana.
• gishiri - dandana.
• Kayan lambu mai - 2 tbsp. spoons.
• ganye - dandana, amma da more, da mafi alhẽri.

shirye-shiryen

Albasa da tafarnuwa tsabta da kuma sara sa'an nan toya a man har sai da zinariya launin ruwan kasa.

Jefa cikin wani frying kwanon rufi chickpeas, soyayyen albasa da tafarnuwa ciyad da dadin dandano.

Eggplant wanka da kuma sara cikin cubes na 2 cm daga gefen, sa'an nan kuma ƙara Peas.

Toya for 2-3 minti har sai da zinariya launin ruwan kasa.

Sara da tumatir a cikin cubes kuma ƙara da kwanon rufi tare da gishiri da kayan yaji. Akwai kuma zuba 3-4 tablespoons na ruwa, Mix, rage zafin rana zuwa low kuma simmer for 15 minutes tare da murfi rufe, stirring lokaci zuwa lokaci.

Finely sara da ganye da tafarnuwa, ƙara da kayan lambu, saro sake da kuma cire tasa daga wuta.

Bari tsaya ga 5-7 minti, sa'an nan bauta wa. Wannan tasa ne sosai abin da ake ci tun kalori chickpea, riga low, an complemented da wani yawa na kayan lambu da cewa ba tasa ƙarin nauyi da kuma girma. Farantin gama Stew fa, tã yi a kalla 250 - 300 kcal.

Hummus

Kuma a nan ya ne! Hummus - mafi m tasa sanya daga chickpeas. Wannan shi ne wani ƙari. Uniform, buttery, dan kadan nutty dandano, a cikin classic version, ya bauta tare da Boiled qwai, raw albasa da dumi fari burodi. Sosai arziki, gina jiki abinci, amma ba mafi sauki a ciki, don haka da yawa maye gurbin qwai da kuma albasa kawai domin kayan lambu, da kuma dukan hatsi breads suna shan. Idan muka yi Hummus kasa mai yawa, ana iya amfani da a matsayin tsoma, dipping kayan lambu a cikin shi. Ainihin girke-girke na da wadannan:

• Boiled Peas (iya amfani da gwangwani chickpeas) - 300 gram.
• sesame tsaba - 30 grams.
• man zaitun - 5 tablespoons. + Spoons dandana for rajista.
• Tafarnuwa - 2 kananan cloves.
• lemun tsami ruwan 'ya'yan itace - 3 tbsp. spoons.
• cumin - tsunkule.
• gishiri - dandana.

A mataki na farko a kan wani bushe frying kwanon rufi kunna cumin har sai haske dandano, sa'an nan zuba shi a cikin wani kofi grinder da kuma niƙa. Wannan kuma za a iya yi a cikin wani turmi.

Shin wannan da sesame tsaba.

Kara a cikin wani blender da man zaitun, da lemun tsami ruwan 'ya'yan itace da tafarnuwa har sai m.

Add to wannan foda cumin da kuma sesame tsaba, sake kara wa mai santsi manna.

Jefa cikin wani blender chickpeas, ba tare da tsayawa kan aiwatar da nika.

Don tsara da yawa zai iya ƙara Chickpea broth ko kawai ruwa.

Gishiri manna da kuma kokarin da shi. Idan so, ƙara kadan more man fetur ko lemun tsami ruwan 'ya'yan itace. Saka a cikin wani kwano, zuba man a saman dandana.

Wannan duk Hummus shirye, za ka iya yi wa kanka. Duk da haka, shi ya kamata a kiyaye a cikin son zũciyõyinsu. Ko da yake iyawa da kuma amfanin da abinci, kalori chickpea, ta tara da yawan man fetur, zai iya shafar your adadi ne ba da hanya mafi kyau. Awo da ya kamata a kome.