ʻO Chickpea Flour: ʻO ka mea huna no nā meaʻai olakino a ʻono

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hoʻohohuaʻia Iune 20, 2022

ʻO ka palaoa Gram, ʻike ʻia hoʻi moaʻi ʻO ka palaoa pīni, ka palaoa chickpea, a i ʻole ka besan, he palaoa pulupulu i hana ʻia mai ka moa lepo. Hoʻohana ʻia ma nā ʻāina he nui, he mea nui ia i nā meaʻai India, Pakistani, Nepali a me Bangladeshi.

He kiʻekiʻe i loko o ka protein a me ka fiber, a loaʻa nā huaora a me nā minela e pono ai kou olakino. E nānā kāua i nā mea a pau e pono ai ʻoe e ʻike e pili ana i kēia mea hoʻohui.

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ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

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ʻO Chickpea Flour: Ke alakaʻi hope loa

ʻO ka palaoa ʻo Chickpea, ʻike ʻia hoʻi ʻo ka palaoa gram a i ʻole ka besan, he ʻano palaoa i hana ʻia mai ka moa lepo. He mea koʻikoʻi ia i nā meaʻai kuʻuna India, Middle East, a me Mediterranean a hoʻohana nui ʻia i nā kīʻaha like ʻole.

Ka mālama ʻana a me ka hoʻohana ʻana i ka palaoa chickpea

Pono e mālama ʻia ka palaoa chickpea ma kahi maloʻo a maloʻo i loko o kahi pahu hau. Hiki ke mālama ʻia a hiki i ʻeono mahina inā mālama ʻia i nā kūlana kūpono.

I ka hoʻohana ʻana i ka palaoa chickpea, pono e hoʻomaopopo he ʻoi aku ka nui o ka wai ma mua o ka palaoa maʻamau, no laila pono e hoʻoponopono ʻia ka nui o ka wai i loko o kahi meaʻai. Eia hou, he ʻono ikaika ka palaoa chickpea, no laila ʻoi aku ka maikaʻi o ka hoʻomaka me ka liʻiliʻi a hoʻoikaika i kou ala i luna.

Hana ʻia a me nā ʻano o ka palaoa chickpea

Hana ʻia ka palaoa chickpea ma ka wili ʻana i nā moa maloʻo i loko o ka pauka maikaʻi. ʻO kekahi mau mea kaulana o ka palaoa moa ʻo Bob's Red Mill, King Arthur Flour, a me Anthony's Goods.

Ke koho ʻana i kahi hōʻailona o ka palaoa moa, he mea nui e heluhelu i ka lepili e hōʻoia i ka palaoa moa maʻemaʻe a ʻaʻohe mea hoʻohui a mālama paha.

E kiʻi kāua i ka palaoa chickpea i kou lumi kuke

ʻO ka palaoa chickpea he mea maʻalahi a maʻalahi hoʻi e hoʻohana i hiki ke hoʻohui i kahi wili maikaʻi i kāu mau punahele punahele. Inā ʻoe e ʻimi nei i kahi koho gluten-free i ka palaoa palaoa a makemake wale paha e hoʻāʻo i kahi mea hou, ʻo ka palaoa chickpea kahi koho maikaʻi loa e hoʻohui i kāu hale lole.

ʻO ka ʻono Nutty a me ka ʻono o ka palaoa Chickpea

Hiki ke hoʻohana ʻia ka palaoa chickpea i nā kīʻaha like ʻole, nā mea ʻono a me nā mea ʻono. Eia kekahi mau ʻano ʻono o ka palaoa chickpea i nā kīʻaha like ʻole:

• I loko o nā kīʻaha nui: Hāʻawi ka palaoa ʻo Chickpea i kahi ʻono momona a puʻuwai i nā kīʻaha nui, e lilo ia i mea koho maikaʻi loa i ka ʻiʻo. Hoʻohana mau ʻia ia i ka ʻai ʻĀina e hana ai i ka dal, kahi sopa lentil mānoanoa, a ma ka Hikina Waena e hana ai i ka falafel, kahi paʻi moa i hoʻomoʻa ʻia.
• I nā kīʻaha ʻono: Hiki ke hoʻohana ʻia ka palaoa chickpea no ka hana ʻana i nā kīʻaha like ʻole, me nā pancakes, crepe, a me nā keke. He ʻono iki kona e hiki ke kōkua i ka hoʻomalu ʻana i nā pae kōpaʻa a pale i ka piʻi ʻana o ke kō.
• Ma nā kīʻaha maʻalahi: Hiki ke hoʻohana ʻia ka palaoa chickpea i pani no ka palaoa palaoa i nā ʻano ʻano he nui, me ka berena, ka paila pizza, a me ka pasta. He ʻano like kona ʻano me ka palaoa palaoa a hiki ke hoʻohana ʻia i ka ratio 1:1 i ka hapa nui o nā meaʻai.

He aha nā waiwai kūpono o ka palaoa moa?

ʻO ka palaoa chickpea he kumu maikaʻi loa ia o ka protein, carbohydrates, a me ka fiber. Loaʻa iā ia nā ʻano huaora a me nā mineral e hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino holoʻokoʻa. Eia kekahi mau waiwai waiwai o ka palaoa chickpea:

• Hoʻokahi kīʻaha o ka palaoa chickpea he 356 calories, 20 grams o ka protein, 53 grams o carbohydrates, a me 10 grams o ka fiber.
• He kiʻekiʻe ka palaoa chickpea i ka folate, ka hao, a me ka magnesium, he mea nui ia no ke olakino o ka naʻau.
• He waiwai nō hoʻi ia i nā pūhui e hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kiʻekiʻe o ka cholesterol a me ka hoʻomaikaʻi ʻana i ke kō koko.

Pehea e hoʻohana ʻia ai ka palaoa chickpea ma ka lumi kuke?

Hiki ke loaʻa ka palaoa chickpea ma ka hapa nui o nā hale kūʻai meaʻai olakino a maʻalahi hoʻi e hana ma ka home ma ka wili ʻana i nā moa maloʻo a lilo i pauda maikaʻi. Eia kekahi mau ala e hoʻohana ai i ka palaoa chickpea ma ka lumi kuke:

• Ma ke ʻano he mānoanoa: Hiki ke hoʻohana ʻia ka palaoa chickpea ma ke ʻano he mānoanoa i nā sopa, stews, a me nā gravies. E hui wale i ka palaoa moa a me ka wai e hana i ka slurry, a laila e hoʻohui i ka pā.
• Ma ke ʻano he uhi: Hiki ke hoʻohana ʻia ka palaoa chickpea ma ke ʻano he uhi no nā meaʻai palai, e like me ka moa a iʻa paha. Hāʻawi ia i kahi ʻano crispy a me kahi ʻono nutty.
• Ma ke ʻano he mea hoʻopaʻa: Hiki ke hoʻohana ʻia ka palaoa chickpea ma ke ʻano he mea hoʻopaʻa i nā mea ʻai meaʻai, nā ʻiʻo, a me ka ʻai. Kōkua ia i ka hoʻopaʻa ʻana i nā mea hoʻohui a hāʻawi i kahi ʻono momona.
• Ma ke ʻano he mea hoʻonui i ka meaʻai: Hiki ke hoʻohui ʻia ka palaoa chickpea i nā smoothies, oatmeal, a me nā mea i hoʻomoʻa ʻia e hāʻawi i kahi hoʻonui meaʻai. He kumu maikaʻi loa ia o ka protein, fiber, a me nā meaʻai ʻē aʻe.

E ʻimi ana i nā ʻano ʻano ʻano palaoa ʻo Chickpea

Loaʻa ka palaoa ʻo Chickpea, ʻike ʻia ʻo ka palaoa gram, i ʻelua ʻano nui: Kabuli a me Desi. ʻOi aku ka nui a ʻoi aku ka māmā o ka ʻiʻo ʻo Kabuli, ʻoiai ʻo Desi chickpeas he liʻiliʻi a ʻeleʻele. ʻO ka ʻokoʻa o ka waihoʻoluʻu ma muli o ke kiʻekiʻe o ka tannin i loko o Desi chickpeas.

Ke koho ʻana i ka Palaoa Chickpea Pono

Ke kūʻai ʻana i ka palaoa chickpea, hiki iā ʻoe ke koho ma waena o ka palaoa, maloʻo, a i hoʻomākaukau ʻia paha. Inā koho ʻoe i ka moa maloʻo, hiki iā ʻoe ke wili iā lākou i loko o ka mīkini meaʻai a i ʻole ka mīkini kope e hana ai i kāu palaoa ponoʻī. ʻO ka palaoa chickpea i hoʻomākaukau ʻia he mea kūpono no ka kuke wikiwiki a maʻalahi.

Hoʻohui i ka palaoa chickpea i kāu mau kīʻaha

ʻO ka palaoa ʻo Chickpea kahi mea hoʻohui i nā kīʻaha like ʻole. Eia kekahi mau ala e hoʻohui ai i kāu meaʻai:

• E hoʻohana iā ia ma ke ʻano he calorie haʻahaʻa a ʻoi aku ka nui o ka protein i ka palaoa palaoa i ka kuke ʻana.
• E hoʻohui i nā meaʻai meaʻai no ka hoʻonui ʻana i ka protein.
• E hoʻohana no ka mānoanoa i nā sopa a me nā ʻuala.
• E hana i nā ʻōpala a me nā mea ʻai me ka palaoa chickpea.
• E hoʻohui i nā brownies a me nā kuki no kahi ʻono nutty.

Nā ʻano ʻano Palaoa Chickpea Liʻiliʻi a kamaʻāina

Ma waho aʻe o nā ʻano ʻano Kabuli maʻamau a me Desi, aia kekahi mau ʻano palaoa moa ʻē aʻe āu e ʻike ai:

• ʻO ka palaoa chickpea brown: Hana ʻia mai ka moa i kālua ʻia, loaʻa kēia palaoa i kahi ʻono nutty ʻoluʻolu.
• ʻO ka palaoa Besan: ʻO kēia ka palaoa chickpea maʻamau i hoʻohana ʻia i ka meaʻai India.
• ʻO ka palaoa pīni Garbanzo: He inoa ʻē aʻe kēia no ka palaoa chickpea a hoʻohana mau ʻia i ka meaʻai Mediterranean.
• ʻO ka palaoa moa ʻoi aku ka maikaʻi: Hana ʻia kēia ʻano palaoa mai ka moa ʻaʻole i kāwili maikaʻi ʻia e like me ka palaoa moa maʻamau.

Nā kīʻaha kūpono no nā ʻano palaoa ʻokoʻa ʻo Chickpea

Loaʻa i kēlā me kēia ʻano palaoa moa kona ʻono ponoʻī a me kona ʻano, kūpono ia no nā kīʻaha like ʻole:

• He mea maikaʻi ka palaoa ʻo Kabuli no ka hana ʻana i ka berena a me nā mea ʻai ʻē aʻe.
• He kūpono ka palaoa ʻo Desi no ka hana ʻana i nā kīʻaha India kuʻuna e like me ka pakoras a me ka chilla.
• Hoʻopili ka palaoa chickpea ʻulaʻula i nā mea kanu ʻai a me nā kīʻaha ʻiʻo.
• Hoʻohana mau ʻia ka palaoa Besan i nā ʻono a me nā mea ʻai ʻai.
• He maikaʻi ka palaoa ʻo Garbanzo no ka hana ʻana i ka falafel a me ka hummus.

E hohola i ke Aloha Palaoa Chickpea

ʻO ka palaoa chickpea kahi meaʻai olakino a ʻono hiki ke hoʻohana ʻia i nā ʻano like ʻole. Inā ʻoe he meaʻai meaʻai e ʻimi nei i ka hoʻonui ʻana i ka protein a i ʻole ke ʻimi wale nei e hoʻohui i nā ʻano ʻano like ʻole i kāu meaʻai, pono maoli ka palaoa chickpea e hoʻāʻo. Me ka haʻahaʻa o ka calorie a me ka ʻoi aku ka nui o ka protein, he koho maikaʻi loa ia i ka palaoa palaoa kuʻuna. No laila e ho'āʻo i kāu meaʻai aʻe!

Loaʻa i ka Creative i loko o ka lumi kuke: Pehea e hoʻohui ai i ka palaoa chickpea i kāu kuke ʻana

ʻO ka palaoa ʻo Chickpea, ʻike ʻia hoʻi ʻo garbanzo bean flour, cici flour, gram flour, a i ʻole besan, he mea hoʻohana maʻalahi i hoʻohana ʻia i ka meaʻai India a me ka Hikina no nā kenekulia. He mea hoʻololi ʻole i ka gluten-ʻole no ka palaoa palaoa a he ʻono maikaʻi kona. Ma kēia alakaʻi, e ʻimi mākou i nā ala he nui e hiki ai iā ʻoe ke hoʻohana i ka palaoa chickpea i kāu kuke ʻana.

Ke hoʻohana nei i ka palaoa Chickpea ma ke ʻano he mea hoʻopaʻa

ʻO ka palaoa ʻo Chickpea kahi mea hoʻopaʻa paʻa maikaʻi a hiki ke hoʻohana ʻia no ka hana ʻana i nā veggie fritters ʻono a i ʻole he mānoanoa no nā sopa. Eia kekahi mau ʻōlelo aʻoaʻo:

• E hoʻohui i ka palaoa chickpea me ka wai e hana i ka paila no nā mea ʻai meaʻai.
• E hoʻohana i ka palaoa chickpea e mānoanoa ai i nā sopa a me nā ʻuala. E hoʻohui wale i ka palaoa me ka wai e hana i kahi paʻi a hoʻohui i kāu sopa a i ʻole ka ʻū.

E hoʻohana i ka palaoa chickpea i loko o nā meaʻai i kālua ʻia

Hiki ke hoʻohana ʻia ka palaoa chickpea i loko o nā meaʻai i kālua ʻia e like me ka pizza crusts, flatbreads, a me nā kuki. Eia kekahi mau ʻōlelo aʻoaʻo:

• E hoʻohui i ka palaoa chickpea me nā palaoa ʻē aʻe e hana i nā ʻōpala pizza manuahi ʻole a i ʻole nā ​​​​palapala palahalaha.
• E hoʻohana i ka palaoa chickpea i pani no ka palaoa palaoa i loko o nā kuki. E hoʻomanaʻo wale paha ʻoi aku ka ʻoi aku o nā kuki i hana ʻia me ka palaoa palaoa.

No ke aha he ʻano ola olakino ʻo Chickpea Flour

I ka wā e koho ai i ka palaoa no kāu mau ʻai, nui nā ʻano ʻano like ʻole e noʻonoʻo ai. Eia ka hoʻohālikelike ʻana o ka palaoa chickpea i kekahi o nā koho kaulana loa.

• ʻOi aku ka nui o ka protein a me ka fiber i ka palaoa chickpea ma mua o ka palaoa keʻokeʻo a i ʻole ka palaoa raiki.
• He haʻahaʻa ia i loko o ka carbohydrates e like me ka palaoa palaoa.
• He koho maikaʻi loa ia no ka poʻe e ʻimi nei i kahi koho gluten-free a i ʻole ka palaoa.

Pehea e hoʻohana ai i ka palaoa chickpea i kāu mau ʻai

Hiki ke hoʻohana ʻia ka palaoa chickpea i nā ʻano meaʻai like ʻole, e like me:

• ʻO nā mea i kālua ʻia e like me ka berena, muffins, a me nā pancakes
• ʻO nā kīʻaha ʻono e like me ka falafel, socca, a me nā pakora
• Ma keʻano he mānoanoa no nā sopa a me nā stews

I ka hoʻohana ʻana i ka palaoa chickpea i kāu ʻano hana, e hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo:

• Pono paha nā ʻano like ʻole o ka palaoa chickpea i nā ʻano wai like ʻole a i ʻole nā ​​hua manu i kāu meaʻai, no laila he mea nui e hahai i ke alakaʻi a i ʻole ka meaʻai i hāʻawi ʻia e ka mea hana.
• He ʻono liʻiliʻi ko ka palaoa chickpea a he ʻeleʻele ke kala i hoʻohālikelike ʻia me ka palaoa keʻokeʻo maʻamau.
• He mea nui ka mālama ʻana i ka palaoa moa i loko o kahi pahu paʻa i mea e pale ai i ka rancid.

Panina

ʻO ka palaoa chickpea kahi koho maikaʻi loa i ka palaoa palaoa no ka poʻe me nā maʻi allergies a i ʻole ka poʻe e ʻimi nei i kahi koho olakino. He mea hoʻohui maikaʻi ia i kāu lumi kuke a hiki ke hoʻohana ʻia i nā kīʻaha ʻono a ʻono.

Manaʻo wau ua kōkua kēia alakaʻi iā ʻoe e aʻo hou aʻe e pili ana iā ia a ke manaʻo nei wau e hoʻāʻo koke ʻoe.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

Heluhelu manuahi

ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.