Salate ena e futhumetseng e nang le li-Chickpeas tse halikiloeng, khōhō le ho apara ka Tahini e tsubang li tla u lihela
Litaba
- Salate e futhumetseng e nang le lierekisi tse halikiloeng le likhoho (+ Mosi oa Tahini oa Mosi)
- Tlhahlobo bakeng sa
Tsamaea kathoko, linoko tsa mokopu-salate ena e nang le li-chickpeas tse futhumetseng le tse monate ke sona ka 'nete ho ea u fa ho oa hoa utloa. Li-chickpea tse futhumetseng, tse halikiloeng ka salate ena le tsona li tlatsoa haholo ka halofo ea kopi e nang le ligrama tse 6 tsa protheine le ligrama tse 6 tsa fiber. U tla boela u fumane liprotheine tse eketsehileng ka salate ena ho tsoa khoho ea rotisserie e phetseng hantle (ebile e bonolo!). Hape, ho na le mafura a phetseng hantle a tsoang mohoong o se nang lebese o entsoeng ka tahini le oli ea mohloaare e sa tsoaloang. (Haholo-holo: Li-salads tse thehiloeng ho lijo-thollo tse khotsofatsang ka ho teba)
Ka kakaretso, motsoako ona oa protheine le mafura a phetseng hantle (hammoho le fiber e tsoang li-chickpeas) ke sona seo u se hlokang ho boloka mpa ea hao e futhumetse, e tletse ebile e thabile mantsiboeeng a tlang a pholileng. Sekotlolo sena sa yummy se boetse se na le livithamini A le K 'me se fapane le lettuce ea Bibb, le vithamine C le lycopene ho tsoa ho tamati, ka hona o tla fumana tekanyetso e nepahetseng ea li-micronutrients ho u thusa hore u utloe hantle ha linako tsa selemo li fetoha. (Related: Sopho ena ea Superfood e Kopanya Khoho, Spinach le Chickpeas ka Tsela e Molemohali)
Ka lintho tse tsubang, tse nkhang hamonate le tse monate lijong tsohle tse monate, u se ke oa hlolloa haeba salate ena e phetseng hantle e fetoha ntho eo u e ratang haholo.
Salate e futhumetseng e nang le lierekisi tse halikiloeng le likhoho (+ Mosi oa Tahini oa Mosi)
E sebeletsa 4
Lisebelisoa
- Likopi tse 8 tsa lettuoa la Bibb ea manyolo, li arotsoe ka makhasi
- Li-chickpea tse halikiloeng, tse halikiloeng, tse futhumetseng (sheba ka tlase)
- 1 senoelo sa tamati, e khaotsoe
- 16 ounces organic rotisserie khoho, e tabohile
- Ho apara mosi oa tahini (sheba ka tlase)
Bakeng sa li-chickpea tse hlabiloeng:
- 1 e na le li-chickpeas tse (15.5 ounces) tse nang le manyolo (aka linaoa tsa garbanzo), tse tšolotsoeng, tse hlatsoitsoeng le tse omisitsoeng
- 2 tablespoons oli ea mohloaare e sa tsoaloang moroetsana
- 1/2 teaspoon e tsuba paprika
- 1/2 teaspoon kumine
- 1/4 teaspoon phofo ea chili
- 1/8 teaspoon pepere ea cayenne
- Letsoai le pinki la Himalaya ho latsoa
Bakeng sa moaparo:
- 1/4 senoelo sa lero la lemone
- 1/4 senoelo sa tahini peista
- 1/4 senoelo sa asene ea apole
- 1/4 senoelo + 2 tablespoons oli ea mohloaare e sa tsoaloang ke moroetsana
- 3/4 senoelo sa metsi a hloekisitsoeng
- 1/4 senoelo sa tomoso ea phepo e nepahetseng
- Khaba e 1 ea Annie's Organic Horseradish Mustard
- 1 1/2 diaspone tse tsuba paprika
- 1 1/2 teaspoon kumine
- 1/4 diaspuni tsa phofo
- 2 di-teaspoon tsa coconut amino
- 1 clove ea konofolo
- Letsoai le pinki la Himalaya ho latsoa
Litsela
- Preheat oven ho ea ho 350 ° F.
- Lahla li-chickpeas le oli ea mohloaare holim'a pampiri ea ho baka e koahetsoeng ka foil ea aluminium, ho fihlela li-chickpeas li koahetsoe hantle.
- Bake li-chickpeas ka metsotso e ka bang 45, kapa ho fihlela li-chickpeas li le khauta ebile li le monate. Tlosa ho tloha ka ontong 'me u lumelle ho pholile hanyenyane. Ebe u li tšela ka sekotlolo se nang le paprika, kumine, phofo ea chili le cayenne, 'me u fafatse letsoai.
- Ho etsa moaparo: Kenya lisebelisoa tsa ho roala ho Vitamix kapa tse ling tse lebelo le holimo ebe u kopanya ho fihlela emulsified. Fetola letsoai hore le latsoe.
- Ka sekotlolo se seholo sa salate, lahlela lettuce, li-chickpea tse futhumetseng, tamati le khoho e nang le senoelo sa 1/2 sa ho apara tahini e tsubang, kapa ho apara ho lekaneng. (O ka boloka moaparo o setseng hore o o sebelise hamorao sehatsetsing.) Thabela!