Chickpea furawa - Maitiro ekuzviita kumba kudzikira huremu

Zvemukati

• Nzira yekuita sei chickpea furawa kumba
• Ruzivo rwehutano
• Carrot Cake recipe neupfu hwechickpea

Chickpea furawa inogona kushandiswa seinotsiva hupfu hwegorosi yechinyakare, ichive sarudzo huru yekushandisa mukurema kwekudya kwekudya sezvo ichiunza yakawanda fiber, mapuroteni, mavitamini uye zvicherwa kumenyu, nekuwedzera kuve nekunakirwa kunonaka. gadziriro dzakasiyana siyana.

Inogona kushandiswa mumabikirwo echingwa, chingwa, mapai uye makuki, mukuwedzera pakuwedzeredzwa zviri nyore mumajusi echisikigo uye mavitamini, uye ine zvinotevera zvehutano zvinobatsira:

Kuvandudza kugaya, sezvo isina gluten uye yakafuma mune fiber;

1. Ipa zvakawanda kuguta uye akubatsire kurasikirwa nehuremu, sezvo iri yakapfuma mu fiber uye mapuroteni;
2. Batsira kudzora cholesterol uye chirwere cheshuga, nekuda kweiyo fiber zvemukati;
3. Batsira kuonda, yekuve neyakaderera glycemic index;
4. Kudzivirira kupererwa neropa, nekuti ine folic acid uye iron;
5. Kudzivirira marambi, yekuve nemagnesium uye phosphorus;
6. Kudzivirira osteoporosis, sezvo iine calcium yakawanda.

Uye zvakare, nekuti haina gluten, hupfu hwehuku hunogona kugayiwa nyore uye hunogona kushandiswa nevanhu vane chirwere cheCeliac kana kusagadzikana kweguteni.

Nzira yekuita sei chickpea furawa kumba

Kugadzira pamba, iwe unofanirwa kutevedzera nhanho dzinoratidzwa mune yekubheka pazasi:

Zvisungo:

• 500 g nhokwe
• chicherwa kana mvura yakasvinwa

Kugadzirira modhi:

Isa chickpeas mumudziyo uye uvhare nemvura, uchinyura pakati pe8 ne12 maawa. Mushure menguva ino, dhonza mvura uye uparadzire nhokwe pamucheka wakachena kuti ubatsire kubvisa mvura yakawandisa. Wadaro, paradzira nhokwe pabheka uye woisa muovheni yakapetwa kare pa180º C, uchibvumira kubheka kwemaminitsi makumi mana kana kusvika brown yegoridhe, ichikurudzira dzimwe nguva kuti isatsve. Bvisa kubva muchoto uye bvumira kuti itonhorere.

Rova nhokwe mu blender kusvikira dzava hupfu. Pfuudza hupfu kuburikidza nesiseve uye dzokera kuchoto chakadzika kwemaminitsi gumi nemashanu kuti unyatsooma (kurudzira yega maminetsi mashanu). Mirira kuti utonhorere uye ugare mune yakachena uye yakasimba yakavharwa girazi mudziyo.

Ruzivo rwehutano

Iyi tafura inotevera inoratidza tafura yezvokudya ye100 g yeupfu hwehuku.

Nekuti haina gluten, hupfu uhwu hushoma hunotsamwisa ura hwevanhu vane huso kana nezvirwere zvakaita seCeliac Disease, Irritable Bowel Syndrome uye Crohn's Disease. Tsvaga kuti ndezvipi zviratidzo zvekusagadzikana kwe gluten.

Carrot Cake recipe neupfu hwechickpea

Zvisungo:

• 1 mukombe chickpea furawa
• 1 mukombe wesitatashi starch
• 1⁄2 mukombe oatmeal
• 3 mazai
• 240 g yemakarotsi matsva (2 makuru makarotsi)
• 200 ml yemafuta emuriwo
• 1 1⁄2 mukombe tsvuku shuga kana demerara
• 3 maspuniki egirini bhanana bhinzi
• 1 tablespoon kubika poda

Kugadzirira modhi:

Rova karoti, mafuta, biomass uye mazai mu blender. Mumudziyo wakadzika sanganisa hupfu neshuga, uye wozodira musanganiswa kubva pa blender, uchikurudzira mushe kusvikira waita homogeneous mass. Wedzera mbiriso uye sanganisa zvakare. Isa mukanyiwa mugango regirizi rakazorwa mafuta woisa muovheni yepakutanga pa200ºC kwemaminitsi makumi matatu kusvika makumi mana.

Tsvaga nezve humwe hupfu hwakasimba pa