Aya maBean Salads Achakubatsira Iwe Kusangana Neako Mapuroteni Zvibodzwa Pasina Nyama

Zvemukati

• Calypso Bean Salad pamwe Pesto
• Cranberry Bean Salad neLemon uye Maorivhi
• Chibage chinotapira uye White Bean Succotash
• Ongororo ye

Ukada chikafu chinonaka, chinogutsa chinopisa chine mhepo yekukanda pamwe chete, bhinzi iripo iwe. "Vanopa zvakasiyana-siyana zvinonaka uye maumbirwo uye vanogona kuenda nenzira dzakawanda - kupisa, kutonhora, kupfuma uye kunyaradza, kana kuyevedza uye kwakanatswa," anodaro Christopher House, shefu weCal-a-Vie health spa muSouthern California.

Uye kubatsira kwemuviri kwebhinzi kune simba. "Yakaputirwa neprotein uye fiber yakasviba, bhinzi inovandudza kugaya uye inoita kuti zvishuwo zvisvike," anodaro Kara Ludlow, R.D.N., chiremba akanyoreswa wezvekudya muCalifornia. Uyezve, bhinzi dzinotakurwa nezvakakosha zvinovaka muviri, zvinosanganisira zinc, chicherwa chinotsigira immune system yako, uye iron, chicherwa chinoshandiswa kugadzira mapuroteni mumasero matsvuku eropa anotakura oxygen mumuviri wese. Nyaya iripo: Hafu yekapu yebhinzi chena, semuenzaniso, ine magiramu masere eprotein, 5 magiramu efayibha, 3.2 milligrams esimbi (inenge 18 muzana yeRDA), uye 1 milligram ye zinc (inenge 13 muzana ye iyo RDA), maererano neUSDA.

Mumwedzi yezhizha, zvakadaro, chinhu chekupedzisira chaunoda ibhomba rinopisa ndiro yechiri. Kuti upedze nzara yako uye uwane izvo zvakakosha zvekudya, gadzira imwe yeHouse's bhinzi salads. Kuvimba, dzakazara nekuravira, zviri nyore kugadzira, uye hazvingakuitise ziya. (Related: Mabikirwo eBeans Saka Ivo Chaizvoizvo Idya Zvakanaka)

Calypso Bean Salad pamwe Pesto

Inoshanda: 4

Zvinoshandiswa

• 2 quart mvura
• 2 makapu akaomeswa calypso bhinzi, akanyikwa usiku hwose
• 1 karoti, cheka muhombe hombe
• 1 celery stalk, cheka muhombe hombe
• 1/2 anyanisi, cheka muhombe huru
• Kosher munyu
• 2 tablespoons extra-virgin olive oil
• 1/2 mukombe chitoro-chakatengwa basil pesto

Mirayiridzo

1. Muchikwata chepakati, tora 2 qt. mvura; 2 makapu akaomeswa calypso bhinzi, yakanyoroveswa husiku hwese; 1 karoti, akachekwa muhombe huru; 1 celery stalk, akachekwa kuita dice huru; 1/2 hanyanisi, akacheka kuita dice huru; uye kosher munyu kusvika kumota.
2. Deredza kupisa kusvika pakupisa, uye kubika bhinzi kusvikira yapfava, inenge 1 hr. Simbisa bhinzi, uchirasa miriwo; rega kupora.
3. Mune pani yakasvibira, kupisa 2 Tbsp. extra-virgin mafuta omuorivhi pamusoro pepamusoro. Wedzera bhinzi, uye soya kusvikira kunze kwave kuchena. Kanda ne 1/2 kapu yechitoro-yakatengwa basil pesto. Shumira inodziya kana tembiricha yemukati.

(Wakanamatira pesto yasara? Ishandise muTikTok-yakatenderwa pesto mazai resipi.)

Cranberry Bean Salad neLemon uye Maorivhi

Inoshanda: 4

Zvinoshandiswa

• 2 mati emvura
• 2 makapu matsva kana akaomeswa cranberry bhinzi
• 1 karoti, cheka muhombe hombe
• 1 celery stalk, akachekwa kuita dice huru
• 1/2 hanyanisi, cheka kuita dice huru
• Kosher munyu
• 1/4 mukombe yakabikwa mafuta
• 1 mandimu, cheka mumakota
• 1/2 mukombe yakasungwa parsley
• 1/2 mukombe nicoise maorivhi, akaiswa
• 1 tablespoon inowedzera-mhandara mafuta omuorivhi
• Manchego chizi

Mirayiridzo

1. Muchikwata chepakati, tora 2 qt. mvura; 2 makapu matsva kana akaomeswa cranberry bhinzi; 1 karoti, akachekwa muhombe huru; 1 celery stalk, akachekwa kuita dice huru; 1/2 hanyanisi, cheka muadhizi makuru; uye kosher munyu kusvika kumota. Deredza kupisa, uye simmer kusvikira bhinzi dzave nyoro, 25 min.
2. Dhonza nyemba, uchirasa miriwo. Isa bhinzi mundiro iri pakati nepakati. Muhomwe diki, wedzera 1/4 mukombe wakabikwa mafuta uye 1 ndimu, cheka mukota. Simira pane moto wakadzika kwemaminetsi makumi maviri.
3. Bvisa lemon, uye ucheke muzvidimbu zviduku; Wedzera bhinzi. Wedzera 1/2 mukombe yakasarudzika parsley yakagurwa; 1/2 mukombe nicoise maorivhi, gomba; uye 1 tsp. extra-virgin mafuta omuorivhi. Tora uye mwaka nemunyu uye pepper. Shongedza ne grated Manchego cheese kana uchida.

(Yakabatana: Zhizha Saladi Mapoka Asingaite Lettuce)

Chibage chinotapira uye White Bean Succotash

Inoshanda: 4

Zvinoshandiswa

• 2 tablespoon yakawedzera-mhandara mafuta omuorivhi
• 1/4 kapu yakachekwa onion
• 1 mukombe chibage (chichena uye chero)
• 1/2 mukombe shuga snap peas
• 3/4 mukombe bhinzi chena yemumagaba
• 1 1/2 teaspoon kosher munyu
• 1/2 teaspoon mutsvuku
• 1 teaspoon nondairy butter (senge Earth Balance, Buy It, $ 4, amazon.com) kana yakajairwa unsalted bata
• 1/2 mukombe hafu hafu yematamati
• Basil
• Chervil

Mirayiridzo

1. Kupisa 2 Tbsp. mamwe-mhandara maorivhi emafuta pazasi mune yepakati nonstick skillet. Bika 1/4 kapu yakachekwa hanyanisi uye 1 kapu yechibage (chena uye yero) kwemaminetsi mashanu. (Chibage hachifanirwe kunge chiine ruvara.)
2. Wedzera 1/2 mukombe shuga snap peas; 3/4 mukombe bhinzi chena yemumagaba; 1 1/2 tsp. kosher munyu; uye 1/2 tsp. mhiripiri nhema. Simudza kupisa kumusoro, uye gadzira, inenge 1 min.
3. Wedzera 1 tsp. nondairy batare kana bota risingagadzike. Wedzera 1/2 mukombe hafu yetamati Cherry, kukanda nekukurumidza; bvisa kubva pakupisa. Kushongedza nebasil uye chervil.

Shape Magazine, Chikumi 2021 chinyorwa

Ongororo ye