Mabikirwo eBeans Kuti *Chaizvo* Anonaka

Zvemukati

• Maitiro Ekubika Bhinzi Unoda Kudya 24/7
• Chinjana Bhinzi Yako Yemugaba kune Ichangobva Kubikwa
• Vaite Super Crispy
• Shandisa Bhinzi Yako Muto
• Kanda Bhinzi Yako muSmoothie Yako
• Bhara Mahara ako neVeggies
• Ongororo ye

Iwe unogona kunge wakavazvidza semucheche (uye pamwe uchiri kudaro), asi bhinzi dzinopfuura kukodzera nzvimbo pane yako ndiro.

"Protein iyi ine mwero asi inosiyana zvakasiyana-siyana yechirimwa ndiyo inovaka marudzi ese ezvikafu zvinonaka," anodaro Joe Yonan, munyori we Beans inotonhorera uye chikafu uye yekudyira mupepeti weiyo Washington Post. "Chero chehuku inogona kuita, bhinzi inogona kuita zvirinani." (Pasina kutaura, ivo vanogara vakanaka mupantry ye, senge, zvachose.)

Unogona kudzigocha, kudzivira kusvikira dzatapira, kuvasanganisa mumadhips - rondedzero inoenderera mberi. Ehe, ivowo vane hutano hwakanyanya. Tevedza matipi matsva aYonan ekudzidza mabikirwo embesa aungadya muhope dzako.

Maitiro Ekubika Bhinzi Unoda Kudya 24/7

Chinjana Bhinzi Yako Yemugaba kune Ichangobva Kubikwa

"Ivo vakanaka dhadha yakanaka yakananga kubva mugaba, asi zvirinani kubva pakutanga," anodaro Yonan. Mabikira aanoita: Dura bhinzi dzakaoma mupoto, wodzivhara nemvura inenge masendimita matatu, woisa teaspoon 1 yemunyu wekosher, hafu yehanyanisi, garlic shoma, bay leaf, uye chidimbu chekombu (sora regungwa rakaoma. ), uye gadzira kupisa. Nguva yekubika inosiyana nemhando uye zera rebhinzi, saka uchafanirwa kuravira mashoma - anoitwa kana bhinzi dzave ne "super creamy texture yose uye nematehwe achiri kugadzikana," anodaro Yonan.

Iwe unogona kushandisa iyi recipe yakakosha mundiro ipi zvayo inoda bhinzi yakabikwa, asi kana iwe uchida kuisa pane imwe inonaka, wedzera hafu yeorenji uye bhero bhero pepper, uye upedze neorenji zest uye juice mushure mekubika kuCuban spin. Wedzera chiles dzakaomeswa uye oregano yeMexico kune kumwe kupisa, kana kuwedzera oregano kana sage uye akawedzera gariki clove yekuravira kweItari. Iko hakuna mhinduro dzisina kunaka pano.

Vaite Super Crispy

Kugocha bhinzi yakabikwa kana yemumagaba kusvikira yava crunchy, uye isase pasobho kana mumasaladhi panzvimbo ye croutons. (Unogona kunyange kugadzira nhokwe, semuenzaniso, kuravira sekinamoni inotapira-y zviyo.)

Shandisa Bhinzi Yako Muto

"Paunobika bhinzi kubva pakatanga, unowana muto unoshamisa, unonaka," anodaro Yonan. Ishandise pachinzvimbo chemvura yepasta kuti uwedzere muviri nekudzika kumasoso, kurunga kuita soups, uye woisa muto kumasando emiriwo uye purees kuti zvitete uye uwedzere kunaka. Kana kubika mupunga nemuto webhinzi mutema kugadzira arroz negro, chikafu chine rumuru chine manotsi evhu kubva kumaodzanyemba kweMexico.

Kanda Bhinzi Yako muSmoothie Yako

Kunwa bhinzi hakuratidze zvese zvinofadza, asi chena bhinzi kana chickpeas zvinopa yako smoothie protein uye fiber kukurudzira. “Kunhuhwirira kwebhinzi kunopera, zvowedzera kuwanda uye kugadzirwa sezvinoita mabhanana,” anodaro Yonan.Sanganisa mukombe wechena bhinzi kana chickpeas nemango, coconut, mint, uye ginger kuti ugadzire zvinonaka-zvinonaka. (Mushure mekudya kwemanheru, unogona zvakare kubvisa chikafu aya mabhatani-akavakirwa madhiri.)

Bhara Mahara ako neVeggies

Imwe yeanodiwa naJonan ndiRancho Gordo Royal Corona Beans. “Mahombe, ane rukuvhute, uye anoyevedza, aya mazaruro ekutanga paunoadya, kunyanya nekuda kwekukura kwawo, izvo zvinoita kuti ave chitsividzo chikuru chenyama,” anodaro. Vashandise muGreek-yakafuridzirwa saladhi nemononi, uchi, dill, tomate yakakangwa, uye kare. Kana kuvasanganisa nemiriwo, uye grill. Shumira nemupunga. (Yakabatana: Ndezvipi Heck NdeLupini Beans uye Nei Vari Kuenda Kwese Kwese?)

Rakaumbwa Magazini, Gumiguru 2020 nyaya

Ongororo ye