Phofo ea Chickpea - U ka e etsa joang lapeng ho theola boima ba 'mele

Litaba

• Mokhoa oa ho etsa phofo ea chickpea hae
• Tlhahisoleseling ea phepo e nepahetseng
• Recipe ea Cake ea Carrot le phofo ea chickpea

Phofo ea Chickpea e ka sebelisoa e le sebaka sa phofo ea koro ea setso, e le khetho e ntle ho sebelisoa lijong tsa tahlehelo ea boima ba 'mele kaha e tlisa fiber, protheine, livithamini le liminerale tse ngata lenaneng, ntle le ho ba le tatso e monate. litokisetso tse fapaneng.

E ka sebelisoa ho lipepepe bakeng sa mahobe, bohobe, liphae le li-cookie, ntle le ho kenyelletsoa habonolo ka maro a tlhaho le livithamini, mme e na le melemo e latelang ea bophelo bo botle:

Ntlafatsa ts'ebetso ea ts'ebetso ea lijo, kaha ha e na gluten ebile e na le fiber e ngata;

1. Fana ka khotsofalo e eketsehileng 'me u thuse ho theola boima ba' mele, kaha e ruile fiber le protheine;
2. Thusa ho laola k'holeseterole le lefu la tsoekere, ka lebaka la fiber ea eona;
3. Thusa ho theola boima ba 'mele, bakeng sa ho ba le index e tlase ea glycemic;
4. Thibela phokolo ea mali, hobane e na le asiti ea folic le tšepe;
5. Thibela mahlaba, bakeng sa ho ba le magnesium le phosphorus;
6. Thibela lefu la masapo, kaha e na le calcium e ngata.

Ntle le moo, hobane ha e na gluten, phofo ea chickpea e ka siloa habonolo mme e ka sebelisoa ke batho ba nang le lefu la Celiac kapa mamello ea gluten.

Mokhoa oa ho etsa phofo ea chickpea hae

Ho etsa lapeng, o tlameha ho latela mehato e bonts'itsoeng ho risepe e ka tlase:

Lisebelisoa:

• Li-chickpea tse 500 g
• matsoai kapa metsi a tlhotliloeng

Mokhoa oa ho itokisa:

Beha li-chickpea ka setshelong ebe u koahela ka metsi, u koloba pakeng tsa lihora tse 8 le tse 12. Kamora nako ena, noa metsi ebe u hasanya li-chickpea ka lesela le hloekileng ho thusa ho tlosa metsi a mangata. Ebe u ala li-chickpea holim'a pampiri ea ho baka ebe u li beha ka ontong e futhumetseng pele ho 180º C, e lumellang ho baka ka metsotso e ka bang 40 kapa ho fihlela e le sootho ea khauta, e hlohlelletsa nako le nako hore e se ke ea cha. Tlosa ka ontong 'me u lumelle ho pholile.

Otla li-chickpea ka blender ho fihlela e ba phofo. Feta phofo ka sefe 'me u khutlele ontong e tlase metsotso e 15 ho omella ka ho felletseng (hlohlelletsa metsotso e meng le e meng e 5). Emela hore u pholile 'me u boloke setshelo se hloekileng le se koetsoeng ka khalase.

Tlhahisoleseling ea phepo e nepahetseng

Tafole e latelang e bonts'a tafole ea phepo e nepahetseng bakeng sa 100 g ea phofo ea chickpea.

Hobane ha e na gluten, phofo ena ha e halefise mala a batho ba hlokolosi kapa mafu a kang Celiac Disease, Irritable Bowel Syndrome le Lefu la Crohn. Fumana hore na matšoao a ho se mamellane ha gluten ke afe.

Recipe ea Cake ea Carrot le phofo ea chickpea

Lisebelisoa:

• 1 kopi ea phofo ea chickpea
• 1 senoelo sa starch ea litapole
• 1⁄2 senoelo sa oatmeal
• Mahe a 3
• 240 g ea lihoete tse tala (lihoete tse peli tse kholo)
• 200 ml ea oli ea limela
• 1 1⁄2 senoelo sa tsoekere e sootho kapa demerara
• 3 tablespoons ea biomass e tala ea banana
• 1 tablespoon phofo e bakang

Mokhoa oa ho itokisa:

Otla rantipole, oli, biomass le mahe ka blender. Ka setsing se tebileng, kopanya phofo le tsoekere, 'me u tšollele motsoako ho blender, o hlohlelletsa hantle ho fihlela e e-ba boima bo ts'oanang. Kenya tomoso ebe u kopanya hape. Beha hlama ka pane ea kaka e tlotsitsoeng ebe o e beha ka ontong e futhumetseng pele ho 200ºC metsotso e 30 ho isa ho e 40.

Fumana ka phofo e 'ngoe e phetseng hantle ho: Phofo ea eggplant bakeng sa ho theola boima ba' mele.