Imifino ingenye yokudla obekulokhu kusekhishini lethu, kodwa asikwazi njalo ukuyilungisa ngakho iphuma imnandi kakhulu. Ngiyaqiniseka ukuthi uke wajabulela ngayo. ubhontshisi oqinile kunezimabula, amalentili acishe abe mushy, noma ubhontshisi onezikhumba zawo ezintantayo Izindaba ezinhle ukuthi akuyona indaba yenhlanhla: kukhona inhlanganisela yobuchwepheshe, isikhathi, kanye nesayensi encane eyenza umehluko omkhulu.
Ngalesi siqondisi uzofunda ukwenza Pheka ubhontshisi ukuze uthambe, ube nokhilimu, ube mnandi futhi ugayeke kalulaNgaphezu kokukunikeza imibono yeresiphi ewusizo engu-8 ongayifaka kumenyu yakho yansuku zonke ngaphandle kokukhathala, sizoxoxa ngendlela yokuzicwilisa, uhlobo luni lwamanzi okufanele lusetshenziswe, isikhathi esingakanani sokuzipheka, yiziphi izithako ezisizayo nokuthi yiziphi ezizonakalisayo, nokuthi ungazenza kanjani zibe mnandi ngisho naseziswini ezizwela kakhulu.
Kungani kufanelekile ukudla ama-legume amaningi
Ngaphambi kokuba siqale ibhizinisi (noma kunalokho, singene ebhodweni), kubalulekile ukukhumbula ukuthi imidumba imbewu yezitshalo ezinamaqabunga afana nobhontshisi, ubhontshisi, ubhontshisi noma ubhontshisi omisiwe, futhi lokho kuye kwasiphelezela izinkulungwane zeminyaka emhlabeni wonke.
Ziwukudla okungabizi kakhulu, okulungele ukusetshenziswa izindlela zokupheka ezingabizi kakhulu zesonto lonke futhi ngesikhathi esifanayo kugcwele izakhamzimba: Zinikeza amaprotheni amaningi emifino, i-fiber, i-iron, amavithamini B, kanye namafutha ambalwa.Cishe amagremu angu-25 emifino eyomisiwe anikeza cishe ama-kcal angu-80, kanti uma i-100g yomile unesidlo esimnandi esizokwanelisa noma ubani.
Lokho kusho, ngaphandle kwama-soya, Iningi lemifino alinawo wonke ama-amino acid abalulekileNgakho-ke, kunconywa ukuthi uzihlanganise ne okusanhlamvu okufana ne-quinoaimbewu noma amantongomane ukuze kutholakale iphrotheni ephelele. Yingakho amasiko amaningi okupheka ehlangana, isibonelo, amalentili nelayisi, ama-chickpeas ne-couscous noma ubhontshisi nesinkwa.
Ngaphandle kokuba nokudla okunomsoco, ubhontshisi unezinto eziningi ezisebenziseka kalula. Singawasebenzisa kuma-stew nama-casserole, kumasaladi, njengesisekelo sama-pâté emifino, kuma-hamburger noma ngisho nakuma-dessertFuthi uma sizipheka kahle, hhayi ukuthi zinzima, zingagayeka kahle futhi zilungele ukudliwa nsuku zonke.
Ukukhetha nokugcina kahle imidumba eyomile
Ikhwalithi yemifino oyithengayo izothinta kakhulu umphumela. Uma imidumba eyomile indala, iba nzima futhi kuthatha isikhathi eside ukuthamba. Ngisho noma uzipheka amahora amaningi. Yingakho kubalulekile ukuzithenga ezindaweni lapho abantu abaningi bethenga khona.
Okuhle kakhulu Sebenzisa imidumba evunwe kamuva bese uyidla zingakapheli izinyanga eziyisithupha.Zigcine ezitsheni ezivalwe kahle, endaweni epholile, eyomile, kude nokushisa nomswakama ukuze zingabi namabala noma zidonse izinambuzane.
Uma ufuna ukuthuthukisa ukugayeka kwayo, kungcono ukhethe izinhlobo ngokwemvelo kuthambile ohlelweni lokugaya ukudlaPhakathi kwezinto ezilula ukuzigaya kukhona amalenti abomvu, amalenti amancane, uphizi owomisiwe, ubhontshisi we-mung, nobhontshisi we-azuki. Ngakolunye uhlangothi, Ubhontshisi omkhulu kanye noshizi kuvame ukuba nzima kancane.Kodwa-ke, uma zilungiswa kahle, zibekezelela kahle. Ungafunda kabanzi ngalezi zinhlobo ku- konke mayelana ne-lentile.
Ukucwilisa ubhontshisi: izikhathi, izindlela namaqhinga
Ukucwilisa kuyisinyathelo esibalulekile esivame ukunganakwa noma ukusheshiswa. Ngaphandle kokuthambisa, ukucwilisa kusiza... Nikeza amanzi kubhontshisi, nciphisa isikhathi sokupheka, futhi wehlise izinto ezifana nama-phytates nama-oligosaccharides. (ebhekene nokugaya ukudla okunzima kanye negesi) futhi ivuselele ama-enzyme athambisa izindonga zamaseli.
Ngokombono ongokoqobo, cishe njalo sinezinketho ezimbili eziyinhloko: ukucwilisa okubandayo kwendabuko noma ukucwilisa okushisayo okusheshayoKokubili kuyasebenza, kodwa umphumela wokugcina ushintsha kancane.
Indlela yendabuko yokucwilisa
Luhlelo oluvivinywe futhi oluyiqiniso, olunconywa kakhulu uma sinesikhathi. Luqukethe Faka ubhontshisi ebhodweni noma esitsheni esikhulu bese uwumboza ngamanzi angaba yizingxenye ezintathu zengxenye ngayinye yobhontshisi.Zishiywa endaweni epholile isikhathi esidingekayo kuye ngohlobo lwazo bese ziyahlanzwa.
Le ndlela iveza imiphumela emihle i-legume ehlanzekile kakhulu, enamanzi amaningi, enenyama enokwakheka okufanayoKuvamile ukucwilisa ama-chickpeas nobhontshisi amahora angu-8 kuya kwangu-12, ngakho-ke icebo elihle ukucwilisa ngemva kwesidlo sakusihlwa ukuze kube kulungele ngosuku olulandelayo.
Indlela yokucwilisa ngokushisa
Uma siphuthuma, singasebenzisa amanzi ngokushesha. Kulokhu, ama-legume afakwa ebhodweni elikhulu bese embozwa Izingxenye ezine zamanzi zengxenye ngayinye yemifinoBilisa bese uyivumela ibile kancane imizuzu engaba ngu-2-3.
Bese ucima ukushisa, umboze imbiza bese uyishiya cwilisa isikhathi esifanele sohlobo ngalunye lwemidumbaEkugcineni, khipha amanzi bese ugeza. Nakuba ukucwilisa kwendabuko kuvame ukuveza imiphumela engcono kancane, le ndlela eshisayo isebenza kahle futhi iwusizo kakhulu ekusetshenzisweni kwansuku zonke.
Izikhathi zokucwilisa ezinconywayo ngohlobo lwemifino
Kuye ngokuthi imifino iyini, isikhathi sokucwilisa kufanele silungiswe ukuze kuqinisekiswe ukuthi inamanzi kahle ngaphandle kokucwilisa ngokweqile. izinkomba ezisebenza kahle kakhulu ekusebenzeni:
- Amabhontshisi e-Garbanzo: Amahora angu-8-12 okucwilisa emakhazeni, noma imizuzu engama-90-120 ngokucwilisa eshisayo.
- Ubhontshisi: Amahora angu-8-12 emanzini abandayo, noma imizuzu engu-45-120 ngokucwilisa okushisayo.
- Amalentili ansundu: Ukucwilisa okungakhethwa imizuzu engama-30-60 ukuze kuthuthukiswe ukuthungwa.
- I-Castilian lentil: Zithamba kakhulu ngemva kwehora elilodwa lokucwiliswa emanzini.
- i-lentil ebomvu: Akunconywa ukuyicwilisa, ngoba iyawa ngokushesha.
- Ubhontshisi obanzi owomile: Amahora angu-8-12 okucwilisa.
- Soy: cishe amahora ayi-10-12 okucwiliswa emanzini.
Kubalulekile ukungadluli Amahora ayi-12 okucwilisa Eziningi zezitshalo ezisawolintshi, ukucwilisa kuyadingeka ngoba zingaqala ukubila, zilahlekelwe yizimfanelo zazo, noma zibe nephunga elibi. Ngesikhathi sokucwilisa, khumbula ukuthi kuzophinda kabili noma kathathu ivolumu yazoNgakho-ke banike isikhala namanzi amaningi.
Kungathuthukiswa kanjani ukugayeka kwayo kakhulu?
Iqhinga eliwusizo kakhulu Lahla njalo amanzi okucwilisa bese ugeza kahle ubhontshisi ngaphansi kwamanzi agobhozayo. Zicwilise ngaphambi kokupheka. Lokhu kususa izinto eziningi ezibangela igesi. Ehlobo, kungumqondo omuhle ukushintsha amanzi okucwilisa izikhathi ezimbalwa ngosuku ukuze uvimbele ukubila.
Uma ufuna ukuqhubeka nesinyathelo esisodwa, ungakwazi engeza ucezu oluncane lwe-kombu seaweed emanzini acwilayoI-Kombu inikeza amaminerali kanye ne-glutamic acid, okusiza ukuthambisa isikhumba futhi kuthuthukise ukugaya ukudla okulandelayo.
Enye inketho ethakazelisa kakhulu Hlumisa ama-legumes ngaphambi kokuwaphekaUma zihluma, ama-enzyme ayasebenza enza okusanhlamvu kugayeke kalula futhi kube nokudla okunempilo. Mane nje uzicwilise, uzikhiphe amanzi, bese uzigcina zimanzi izinsuku ezimbalwa, uzihlanze njalo, kuze kube yilapho kuvela ihlumela elincane.
Indima yamanzi: eqinile, ethambile, nokuthi ithinta kanjani ukupheka
Esinye sezici ezikhohlakala kakhulu lapho upheka ubhontshisi uhlobo lwamanzi. Uma amanzi endaweni yakini eqinile kakhulu (ecebile nge-calcium ne-magnesium), imifino ithatha isikhathi eside ukuthamba. Futhi ngezinye izikhathi kubonakala sengathi azipheki ngokuphelele.
Ngokombono wamakhemikhali, amaminerali emanzini aqinile Ziqinisa ama-pectin esikhumbeni se-legume.Lokhu kwenza ungqimba lwangaphandle luqine futhi lumelane nokuthamba. Lokhu kubonakala kakhulu ngama-chickpeas kanye nobhontshisi.
Ezindaweni eziningi zaseSpain, ikakhulukazi e- Ugu lweMedithera, izingxenye eziseningizimu nezifundazwe ezimaphakathi nezwe njengeToledo, Ciudad Real, Albacete noma ZaragozaAmanzi ompompi aqinile impela. Uma lokhu kuyicala lakho, kufanelekile ukuzama esinye salezi zixazululo ezilula.
Indlela yokuxazulula inkinga yamanzi aqinile
Ukuze uthole ama-legumes athambile ngaphandle kokuchitha isikhathi eside ekhishini, ungenza okulandelayo:
- Sebenzisa amanzi athambile noma ahlungiwe emabhodleleni kokubili ukucwilisa kanye nokupheka.
- Engeza ingcosana ye-baking soda emanzini okupheka, ungadluli ku-2g ngelitha, ukuze uthambise.
- Faka isipuni sikatamatisi ochotshoziwe noma i-vinegar encaneKodwa njalo ekupheleni kokupheka. Uma ufaka ama-asidi ekuqaleni, azoqinisa ama-legumes.
Indlela yokupheka ubhontshisi: ukushisa, isikhathi kanye namathiphu ayisihluthulelo
Uma sezimanzisiwe futhi zihlanziwe kahle, sekuyisikhathi sokuzipheka. Yilapho into elula njengokulawula izinga lokushisa iqala khona ukusebenza. Ukupheka kahle ama-legume kufanele kuqale kancane futhi kuqhubeke kancane., ngaphandle kwemililo enamandla noma ukuqhuma okuqhubekayo.
Ngokuvamile, into enhle ongayenza ukuqala ngamanzi abandayo (ngaphandle kwama-chickpeas) bese ukhulisa kancane kancane ukushisa kuze kube yilapho kubilaNgemuva kwalokho, ukushisa kuyancishiswa ukuze kugcinwe ukubhamuka okulula kakhulu, okwanele ukuvumela inqubo yokupheka iqhubeke ngaphandle kokulimaza okusanhlamvu.
Izinyathelo eziyisisekelo zokupheka ubhontshisi
Lezi zinyathelo ezilula zenza umehluko omkhulu ekubunjweni kokugcina:
- Beka ubhontshisi emanzini abandayongaphandle kwama-chickpeas, okungcono kakhulu afakwe emanzini abilayo kusukela ekuqaleni.
- Shisa phezu kokushisa okuphansi kuze kube yilapho amanzi eqala ukubila.
- I-Defoam Phakathi nemizuzu embalwa yokuqala, susa ukungcola okwenyuka phezulu nge-skimmer.
- Yehlisa umlilo futhi ugcine ukubilisa okuncane kakhulu phakathi nenqubo yokupheka.
- Ungavunguzi ngesipuni Ukuze ugweme ukuphula okusanhlamvu, kungcono ukuhambisa imbiza ngokunyakaza okuthambile.
Ezimweni eziningi, uma kudingeka kufakwe amanzi engeziwe ngesikhathi sokupheka, kuyalulekwa ukuthi kubanda kakhulu ezitshalweni eziningingoba lokhu kuqhathaniswa kwezinga lokushisa "kwesabisa" okusanhlamvu futhi kusiza ukuvimbela isikhumba ukuthi singaqhekeki. Nokho, uma kwenzeka ubhontshisi, kungcono Faka amanzi ashisayo njalo ukuze inqubo yokupheka ingayeki.
Izikhathi zokupheka ezilinganiselwe
Izikhathi zokupheka zingahluka kuye ngokuqina kwamanzi, usayizi wezinhlamvu, uhlobo oluqondile, noma uhlobo lwebhodwe, kodwa kuneziqondiso ezithile ezijwayelekile. Izinkomba ezisebenza kahle kakhulu njengesiqondiso:
- Izinkukhu: ebhodweni lendabuko, cishe imizuzu engama-40-50 uma zisezingeni elihle (kufika ku-1:30-2 h kwezinye iziqondiso); esitofini sokucindezela noma esitofini esisheshayo, cishe imizuzu eyi-10-15, noma engama-35-40 kuye ngohlobo.
- ImililoEbhodweni elijwayelekile, cishe imizuzu engama-25-35, yize eminye ingathatha imizuzu engama-60-90; esitofini sokucindezela, imizuzu eyi-12-25.
- ubhontshisi: ekuphekeni kwendabuko, okungenani imizuzu engama-45 futhi njalo phakathi kwehora eli-1-1:30; esitofini sokucindezela, cishe imizuzu eyi-15-30.
Khumbula lokho Ukupheka akuyona isayensi eqondileIzici ezifana nohlobo lwebhodwe, ukuqina kokushisa kwangempela, kanye nesikhathi sokugcina ama-legumes kuhlale kudlala indima. Indlela ehlakaniphile kakhulu ukuqala ngalezi zikhathi bese ulungisa ngokwendlela yakho yokupheka kanye nokukhetha kwakho.
Amathiphu engeziwe kuye ngohlobo lwemifino
Eminye imidumba iyazuza ekunakekelweni okuthile:
- Amabhontshisi e-Garbanzo: Zipheke njalo emanzini abilayo, futhi uma ufaka amanzi ngesikhathi upheka, qiniseka ukuthi nawo ayashisa. Ungazicwilisa emanzini afudumele ngesipuni sikasawoti ukuze zithambe kakhudlwana.
- Ubhontshisi: Kunconywa ukuthi uzipheke uqale ngamanzi abandayo, futhi uma ufuna ukuthuthukisa ukuthungwa kwazo, "zishaqise" ngokufaka amanzi abandayo kancane izikhathi ezimbalwa ngesikhathi upheka.
- Ama-lentile: Ngokuvamile zipheka ngokushesha futhi zingabiliswa ngqo ngaphandle kokucwiliswa noma ngokucwiliswa okufushane ukuze kutholakale ukuthungwa okukhilimu.
Izithako ezisiza (futhi zibhubhise) imidumba yakho
Ezitshulwini zemidumba, indlela ofaka ngayo izithako ibaluleke kakhulu. Kunezithako ezithile ezisebenza kahle kakhulu ngokupheka kancane kusukela ekuqaleni., kanye nezinye ezingcono kakhulu ezishiywe kuze kube sekupheleni uma ungafuni i-legume eqinile.
Okufanele ukungeze kusukela ekuqaleni
Kuneqoqo lezithako ezithuthukisa ukunambitheka kwemifino futhi ongazibeka ebhodweni kusukela ekuqaleni ngaphandle kwenkinga:
- I-anyanisingezicucu noma ngamakota.
- Carrot, ngezingcezu noma ngezingcezu ezinkulu ongazisusa.
- Ajoiphelele noma ichotshoziwe kancane.
- Laurel kanye nezinye izimila ezinephunga elimnandi.
- Amafutha omnqumookusiza ukuqedela ukunambitheka nokuthuthukisa ukuthungwa.
Uma uzopheka ama-legumes ukuze ulungiselele esinye isidlo (i-puree, isaladi, isitshulu), kuwumqondo omuhle lokho. Engeza enkambisweni yokupheka u-anyanisi ohlukaniswe izingxenye ezine, i-clove yegalikhi, iqabunga le-bay, kanye nama-peppercorn ambalwa.Bese konke kususwa, kukushiya nomhluzi onephunga elimnandi kakhulu; futhi uma usebenza nawo imidumba ekheniweKunezindlela ezisebenzayo zokuzihlanganisa ngaphandle kokulahlekelwa ukuthungwa.
Yiziphi izithako ezine-asidi eziphela ekugcineni?
Izithako ezine-asidi, njengotamatisi, iwayini elibomvu, ulamula, noma uviniga, Ziqinisa ubhontshisi uma zifakwa ekuqaleni kokuphekaNgakho-ke, uma ufuna ukuzifaka, kungcono ukwenza kanjalo lapho ama-legumes esecishe athambile.
Ngale ndlela ungajabulela ukunambitheka kanye ne-asidi katamatisi, iwayini noma uviniga ngaphandle kokonakalisa ukuthungwa kwesitsha. Khumbula lokhu ikakhulukazi ezitsheni zobhontshisi ezinotamatisi noma izitsha ezinewayini elibomvu elincane.
Usawoti: nini futhi kungani kufanele ufakwe
Sekuyiminyaka eminingi kuphindaphindwa ukuthi usawoti uqinisa ubhontshisi uma ungezwa kusukela ekuqaleni, kodwa ubufakazi bamanje bubonisa okuphambene nalokho: Inani elilinganiselwe likasawoti lisiza isikhumba ukuba sihlale siphelele futhi livimbele ukuthi singabhidliki..
Kunconywa Faka cishe isigamu sesipuni sikasawoti ngelitha lamanzi kusukela ekuqaleni kokuphekaAbanye abapheki bafaka usawoti omncane emanzini acwiliswayo; ama-ion e-sodium angaqinisa isikhumba ngaphandle kokusenza siqine, uma nje ungasisebenzisi ngokweqile.
Indlela yokwenza kube lula ukugaya ubhontshisi futhi ubangele igesi encane
Esinye sezizathu ezenza abantu abaningi bagweme ukudla imifino ukwesaba igesi noma ukuqunjelwa. Lokhu kungenxa yokuthi iqukethe ama-oligosaccharide abilayo, ama-carbohydrate angagaywa kahle emathunjini amancane futhi zivundiswa yi-microbiota emathunjini.
Izindaba ezinhle ukuthi, ngokusebenzisa amaqhinga ambalwa alula, kungenziwa kunciphisa kakhulu ukukhiqizwa kwegesi futhi kuthuthukise ukubekezelelanangisho nakubantu abanokugaya ukudla okuzwelayo.
Izihluthulelo zokuthuthukisa ukugayeka kwayo
- Ukucwilisa nokushintsha amanzi: Cwilisa njalo ubhontshisi (ngaphandle kwalabo abangawudingi) bese ulahla amanzi okucwilisa, uhlanze kahle, ususe ingxenye enkulu yama-oligosaccharides.
- Ukupheka ngezinongo zokugaya ukudla: Iqabunga le-bay, i-cumin, i-fennel, i-anise, i-coriander, i-turmeric, i-cardamom, igalikhi, i-caraway noma i-fenugreek kuyabasiza bazizwe bengcono.
- Ukhula lwasolwandle lweKombu ekuphekeni: Ukwengeza ucezu oluncane esitsheni kuthuthukisa ukugaya ukudla, kuthambisa igobolondo, futhi kucebise isidlo ngamaminerali.
- Ukusetshenziswa kwe-cumin noma i-ginger: Emakhaya amaningi, i-cumin ifakwa kuma-chickpeas ukuze kuncishiswe igesi; i-fennel noma i-ginger nayo isebenza kahle.
Kubantu abangajwayele ukudla ubhontshisi noma "abanamandla okugaya ukudla" aphansi, kuyalulekwa Qala ngezingxenye ezincane, ziphekwe kahle futhi, uma kudingeka, zicoliwefuthi kancane kancane wandise inani. Ngokuthakazelisayo, lapho zidliwa kaningi (isibonelo, isigamu sendebe ngosuku amasonto ambalwa), ukungakhululeki okuncane kuvame ukwenzeka.
Izinhlanganisela ezibukeka zingcono (futhi zimbi kakhulu)
Imifino ihlangana kahle kakhulu nokusanhlamvu, kodwa kuyalulekwa hlonipha izilinganiso ezithile ukuze zibe lulaUmqondo omuhle ukuthi isidlo kufanele sibe no-80-85% we-cereal kanye no-15-20% we-legume, noma okuphambene nalokho, kuye ngokuthi ufuna ukusinika udumo olungakanani.
Kunalokho, Engeza amafutha amaningi ezilwane (amasoseji, inyama enamafutha) noma amantongomane ngobuningi Kungazenza zibe nzima kakhulu. Ukuthelwa ngamafutha omnqumo angavamile, ikakhulukazi aluhlaza ekugcineni, kuvame ukuthuthukisa ukugaya ukudla.
Ezinye izinhlanganisela ezingaba nzima kancane yizilimo ezinamaqabunga ubisi, izithelo, iqanda, inhlanzi, noma ezinye izinhlobo zemifino ngesikhathi esisodwaAzivunyelwe, kodwa uma uvame ukuzwa ukungakhululeki, kungcono ukukhetha izitsha ezilula ekuqaleni.
Uma, naphezu kwakho konke, zisabiza imali, enye indlela iwukuthi Zibilise isikhashana ekupheleni kokupheka nge-apple cider vinegar noma irayisi vinegar., noma uzishiye zicwebezeliswe isikhashana kulowo viniga uma seziphekiwe, bese ufaka amafutha omnqumo amancane.
Izimbiza, izitsha kanye nezindlela zokupheka
Uhlobo lwembiza oyisebenzisayo nalo luthinta umphumela. Izitshalo ezisawolintshi ziyazisa. izitsha eziqinile ezisabalalisa ukushisa kahle futhi ugcine izinga lokushisa lizinzile.
Izimbiza ze ama-cocotte ensimbi acijile noma ama-tag e-ceramic anephansi elijiyile Zinikeza ukupheka okulinganayo kakhulu kanye nomphumela othambile kakhulu. Kukhona nezikhwama zokupheka kancane (njengeWongerbag) noma Izitofu zikagesi ezisheshayo zohlobo lwe-Crock Potokukuvumela ukuthi ugcine umlilo omncane kakhulu amahora amaningi ngaphandle kokuba isitofu sivuthe isikhathi eside kangaka.
Isitofu sokucindezela siwusizo kakhulu uma siphuthuma, ngoba kunciphisa kakhulu isikhathi sokuphekaKodwa-ke, ukupheka okusheshayo kakhulu kungavimbela ukunambitheka kanye nezakhamzimba ezithile ekukhuleni kanye nasesitshulwini esiphekwe kancane. Uma unesikhathi, kufanelekile ukuzama ngazo zombili izindlela bese ubona ukuthi iyiphi oyithandayo ku-recipe ngayinye.
Imibono engu-8 yeresiphi esebenzayo ngemifino
Uma usukwazi ukucwilisa, ukupheka, kanye namaqhinga okwenza kube kuhle, ubumnandi buqala: funa izindlela ezahlukahlukene nezimnandi zokudla ubhontshisi isonto lonke. Nazi izindlela eziyisishiyagalombili ongazivumelanisa nokunambitheka kwakho.
1. Amalentili aphekiwe ajwayelekile
Isitsha sakudala esingapheli. Pheka Ama-lentile ano-anyanisi, izaqathe, ugalikhi, iqabunga le-bay kanye namafutha omnqumo amaningiUngangeza amazambane kanye ne-paprika emnandi kancane. Uma uthanda ukuthinta okujwayelekile, engeza i-chorizo ​​​​noma i-ham; uma uthanda into elula, vele uyishiye nemifino.
2. Ubhontshisi be-Pinto namasoseji amancane e-chorizo
Ezinsukwini ezibandayo, akukho lutho oludlula i-pair of ubhontshisi be-pinto obuphekwe kancane nama-sausage amancane e-chorizoOkokuqala, ubhontshisi ushaywa ngamanzi abandayo izikhathi ezimbalwa, imifino ifakwa ukuze inambitheke, futhi uma isithambile, ama-chorizo ​​afakwa ukuze aqede ukupheka ndawonye.
3. Ubhontshisi obuvela esitshulweni saseMadrid
Ama-chickpeas esitshulweni ayisibonelo esiphelele ukupheka imidumba nenyama, amasoseji nemifinoZicwiliswa kahle ubusuku bonke, ziphekwe emanzini abilayo nenyama eqinile ekuqaleni (isiqu, i-ham, i-bacon), futhi ngasekupheleni, kunezelwa izithako ezithambile njenge-blood sausage noma i-Catalan sausage. Uma ufuna inguqulo elula, zama isaladi elifudumele le-chickpea.
4. Isaladi yelentili efudumele
Phakathi nezinyanga ezifudumele, imidumba iyaqhubeka nokuba nendawo yayo ngesimo amasaladi amasha noma afudumeleInketho enhle ukuxuba amalenti aphekiwe no-anyanisi obomvu, upelepele, utamatisi, amakhambi amasha kanye nokufakwa kwamafutha omnqumo kanye noviniga omnene.
5. I-Hummus ye-Chickpea
I-Hummus ingenye yezitshalo zemifino ezaziwa kakhulu. Ilungiswa ngokuxuba Ama-chickpeas aphekiwe kahle ane-tahini (i-sesame paste), igalikhi, ijusi likalamula, uwoyela womnqumo, kanye ne-cuminIlungele ukusatshalaliswa esinkweni se-pita, ezintini zemifino, noma njengesitsha esiseceleni ekudleni okuxubile.
6. Amabhega e-legume
Ungalungisa noma yimiphi imidumba ephekiwe futhi ekhishwe amanzi kahle ama-burger emifino enziwe ekhayaMane nje uhlanze ubhontshisi, uhlanganise nemifino ethosiwe, izinongo, kanye nofulawa omncane noma izinkwa zesinkwa ukuze ziqine. Yenza ama-patties bese uwafaka umbala onsundu epanini noma kuhhavini.
7. I-lentil dal yesitayela saseNdiya
I-Dal isidlo sendabuko saseNdiya lapho Ama-lentile aphekwa ngezinongo ezifana ne-turmeric, i-cumin, i-coriander, kanye ne-ginger.Ukuthungwa kwayo kuvame ukuba mnandi kakhulu, kucishe kufane ne-puree ejiyile, futhi ivame ukuphakelwa nelayisi, okwenza kube isidlo esiphelele kakhulu.
8. Ama-dessert namaswidi anemifino
Nakuba kungase kuzwakale kungavamile, kungenzeka futhi ukusebenzisa Imifino kwamanye ama-dessert namaswidiKusukela kumakhekhe ane-chickpea puree kuya kuma-sweet azuki bean creams, maningi amathuba, ikakhulukazi ekubhakeni okunempilo lapho inhloso iwukwandisa amaprotheni kanye ne-fiber.
Ngazo zonke lezi zinto ezingenhla, kusobala ukuthi imifino inikeza amathuba amaningi: Uma ukhetha uhlobo olufanele, ulawula isikhathi sokucwilisa, unakekele amanzi futhi upheke kahle, sebenzisa izithako ezifanele, futhi uzame izindlela zokupheka ezahlukahlukene.Ungajabulela izitsha ezimnandi, ezinomsoco futhi okulula ukuzigaya unyaka wonke, kungaba ngezitsha ezishisayo neziduduzayo noma ngezinguqulo ezintsha, ezinokhilimu noma ezinomsoco.
