Kidney Beans: Mabikirwo Azvo Zvakakwana Nguva Yese Yezvidyo Zvako Zvaunofarira

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakapedzwa June 27, 2022

Itsvo bhinzi zvakasiyana-siyana zvebhinzi (Phaseolus vulgaris). Inopihwa zita rekufanana kwayo muchimiro uye ruvara kune itsvo. Tsvuku bhinzi dzvuku dzinogona kuvhiringika nedzimwe bhinzi dzakatsvuka senge adzuki beans. MuJamaica, vanonzi "red peas".

Tsvo bhinzi ndeyekuwedzera kukuru kune dzakawanda ndiro. Haisi iyo bhinzi inonyanya kufarirwa, asi yakakwana kune chili, stews, uye soups. Uyezve, ivo vane mapuroteni uye fiber.

Mugwaro iri, ini ndinokuratidza mashandisirwo ebhinzi dzeitsvo mukubika uye zvekutarisa kana uchidzitenga. Uyezve, ndichagovera mamwe mabikirwo andinofarira ndichishandisa bhinzi yeitsvo.

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Chii Chinoita neKidney Beans?

Kidney beans imhando ye legume inowanikwa kuCentral ne South America. Vanotumidzwa zita rechimiro chavo-seitsvo uye vanowanikwa mumhando mbiri dzakaomeswa uye dzemumagaba. Tsvo bhinzi chinhu chakakurumbira muzvokudya zvakawanda pasi rose, kusanganisira Indian, Mexican, uye America.

Nzira yekubika bhinzi yeitsvo?

Kubika bhinzi dzeitsvo, unofanira kudziisa mupoto ine mvura yakakwana kuti ivhare nemasendimita mashoma. Isai mvura kuti ifashaidze uye mozoderedza kupisa kuti zvikwire. Rega bhinzi dzibike kwemaminetsi makumi mana nemashanu kusvika paawa, kana kuti kusvika dzanyorova. Kana iwe uine nguva pfupi, unogona zvakare kubika bhinzi yeitsvo mune yekumanikidza cooker kana Instant Pot.

Ndeapi mamwe mabikirwo ebhinzi eitsvo anonaka?

Kana iwe uchitsvaga kumwe kurudziro, heano mashoma anonaka ebhinzi bhinzi mabikirwo ekuedza:

• Vegetarian chili : Ichi chinonaka chizere chizere nebhinzi yeitsvo, pinto bhinzi, uye nyemba bhinzi kuitira kudya kweprotein-packed.
• Buckwheat uye itsvo bhinzi saladhi: Iyi saladhi inozorodza inosanganisira bhinzi dzeitsvo, buckwheat, uye miriwo mitsva yendiro yakareruka uye ine hutano.
• Kidney bean curry: Iyi Indian-inspired curry inoshandisa bhinzi yeitsvo mune inonaka inonaka-based sauce.
• Kidney bhinzi uye sweet potato enchiladas: Iyi enchiladas yezvinomera izere nebhinzi yeitsvo, mbatatisi, uye cheese kuti zvive zvokudya zvinonaka uye zvinozadza.

Wana Kubika: Mabikirwo eitsvo bhinzi kusvika pakukwana

Usati watanga kubika, unofanira kuziva kuti bhinzi dzakaomeswa dzeitsvo dzinoda kunyoroveswa. Kunyura kunobatsira kuderedza nguva yekubika uye kubvisa bhinzi muchetura. Heano matanho ekutevera:

• Shamba bhinzi dzakaomeswa mucolander uye bvisa chero tsvina.
• Isa bhinzi mupoto hombe woisa mvura yakakwana kuti ivhare nemasendimita maviri.
• Rega bhinzi dzinyorove kwemaawa masere kana husiku hwose.
• Bvisa bhinzi woigeza usati wabika.

Kuwedzera Munyu uye Zvimwe Zvisungo

• Usaise munyu kana acidic ingredients sematomatisi kusvika bhinzi yave kuda kubikwa. Munyu uye asidhi zvinogona kuomesa bhinzi uye kuwedzera nguva yekubika.
• Iwe unogona kuwedzera zvimwe zvinoshandiswa sehanyanisi, gariki, nemishonga muhari kuti uwedzere kunaka.

Mazano Okupedzisira

• Nguva yekubika bhinzi yeitsvo inogona kusiyana zvichienderana nekukura uye kutsva kwebhinzi.
• Kana usina chokwadi kana bhinzi yapera, bvisa shoma mupoto uye udziedze kuti ipfave.
• Kana iwe uri mupfupi nenguva, unogona kushandisa mubiki anononoka kubika bhinzi kumusoro kwemaawa matatu kusvika mana.
• Usakanganwa kuderedza kupisa kusvika zvishoma mushure mekuunza mvura kumota.
• Kanda bhinzi apo neapo kuti isanamira pasi pepoto.
• Kuwedzera mafuta mashoma mupoto kunogona kubatsira kuderedza kupupuma.
• Kana iwe uchida kudzidza zvakawanda nezve kubika bhinzi yeitsvo, kune akawanda mabikirwo uye nzira dziripo online dzekukubatsira kunze.

Soak kana Kusanyura: Iyo Great Kidney Bean Gakava

Kunyura inzira yekunyudza bhinzi dzakaomeswa mumvura kwenguva yakati rebei usati wadzibika. Vamwe vanhu vanoti kunwisa bhinzi kunogona kubatsira kudzvova, kuita kuti zvipfave, uye kuderedza nguva yekubika. Vamwe vanoti kunyura kunobatsira kuderedza shuga ine chekuita nekukonzera kugaya.

Ndepapi paunofanira kunyudza itsvo bhinzi?

Heano mamwe mirairo yakajairika yekutevera kana uchifunga kana kusanyudza itsvo bhinzi yako:

• Kana uri kugadzira dhishi rinoda nguva shoma yekubika (pasi pemaminitsi makumi matatu), haufaniri kunyudza bhinzi.
• Kana uri kugadzira ndiro inoda nguva yakareba yekubika (inopfuura maminitsi makumi matatu), kunyura kunogona kubatsira kuderedza nguva yekubika.
• Kana uri kugadzira ndiro inoda kuti bhinzi ive nyoro uye yakasviba (semuto kana muto), kunyura kunogona kubatsira kuita izvi.
• Kana uri kugadzira ndiro inoda kuti bhinzi ichengetedze chimiro chayo (se saladhi), kunyura kunogona kuita kuti vaparadzane uye varasikirwe nematehwe avo.

Nyanzvi dzinoti kudii?

Hapana mhinduro imwechete kana zvasvika pakunwisa bhinzi yeitsvo. Dzimwe nyanzvi dzinokurudzira kunyura kusimudzira kunyangwe kubika uye kuderedza dambudziko rekugaya. Vamwewo vanoti kunyura hakuite mutsauko mukuru uye kunogona kutopfupisa nguva yekubika zvakanyanya, zvoita kuti bhinzi isanyatsoibva. Pakupedzisira, zviri kwauri kuti usarudze kana kunyudza bhinzi dzako dzeitsvo zvichienderana nezvaunofarira uye ndiro yauri kugadzira.

Ita Kusika neRed Kidney Beans

Ndiani anoti unoda nyama yemombe kuti uite chikafu chinonaka? Red itsvo bhinzi ndiyo imwe nzira yakakwana kune avo vanosarudza vegan kana vegetarian kudya. Iwo akanakisa sosi yeprotein uye fiber, zvichiita kuti vave sarudzo ine hutano kune chero chikafu. Edza kuvawedzera kumidziyo yenyama yechinyakare, sechili kana nyama yemombe stroganoff, kuwedzera fiber uye kuderedza mafuta.

Kurumidza uye Nyore Red Kidney Bean Recipes

Kutsvaga nzira iri nyore yekubatanidza bhinzi dzvuku mukudya kwako? Heano mashoma anokurumidza uye akareruka mabikirwo ekuedza:

• Tsvuku bhinzi tsvuku nendiro yemupunga: Tsvo bhinzi tsvuku dzakabikwa dzakabikwa nemupunga nemuriwo mutsva wakachekwa nemuto mushoma unopisa.
• Tsvuku bhinzi tsvuku nemuriwo zvinovhenganisa: Isa hanyanisi, gariki, uye miriwo yaunosarudza mumafuta mashoma. Wedzera yakabikwa itsvo bhinzi uye muto wakagadzirwa kubva soy muto, stock, uye cornstarch. Shumira nemupunga kana noodles.
• Kupararira kwebhinzi yeitsvo tsvuku: Sanganisa bhinzi tsvuku dzeitsvo dzakabikwa nemiriwo yakachekwa, gariki, nemuto weremoni. Paridza pazvimedu kana kushandisa sedhipi yemuriwo.

Ita Kusika neKubika Kwako

Red itsvo bhinzi chinhu chakasiyana-siyana chinogona kushandiswa mundiro dzakasiyana siyana. Hedzino nzira shoma dzekuita kugadzira nekubika kwako:

• Sanganisa bhinzi dzvuku dzeitsvo dzakabikwa nenyama yemombe kana turkey kuti ugadzire nyama isina kuonda kana burger.
• Wedzera yakabikwa itsvo bhinzi dzvuku kune soups uye stews kune mamwe mapuroteni uye fiber.
• Shandisa bhinzi yeitsvo yakabikwa uye yakagayiwa semukobvu mumasoso nemagravies.
• Paridzai bhinzi dzvuku dzeitsvo dzakabikwa patortilla uye pamusoro nemuriwo wakachekwa nechizi kuitira kudya kwemasikati kuri nyore uye kuri nyore kana kwemanheru.

Dzivirira Gasi uye Ita shuwa kuti Yakabikwa

itsvo bhinzi dzinozivikanwa nekukonzera gasi, asi kune nzira dzekudzivirira. Kunyika bhinzi usiku hwose wozodzifashaira kwemaminetsi angangoita gumi kunogona kubatsira kuputsa shuga dzakaoma dzinokonzera gasi. Uyewo, iva nechokwadi chokuti bhinzi dzanyatsoibva usati wadya. Bhinzi dzikasaibva zvinogona kukonzera kugaya kudya.

Tarisa Zvakakurumbira Red Kidney Bean Dishes

Red itsvo bhinzi chinhu chikuru mundiro dzakawanda dzakakurumbira kubva pasirese. Heano mashoma ekuedza:

• Bhinzi dzvuku uye mupunga: Chikafu chechinyakare kubva kuLouisiana chinosanganisa bhinzi dzvuku, mupunga, uye zvinonhuwira.
• Rajma: Chikafu cheIndia chakakurumbira chinogadzirwa nebhinzi dzvuku, hanyanisi, matomatisi, uye zvinonhuwirira.
• Feijoada: Chikafu chekuBrazil chinogadzirwa nebhinzi nhema uye bhinzi tsvuku yeitsvo, nyama, nemiriwo.
• Chili con carne: Chikafu chinonaka chakagadzirwa nenyama yemombe, bhinzi dzvuku, hanyanisi, uye mhiripiri.

Kuderedza Nguva Yekubika

Kana iwe uine nguva pfupi, bhinzi tsvuku dzetsvo dzemumagaba inzira inokurumidza uye iri nyore kune nyemba dzakaomeswa. Ingoita shuwa yekuageza zvakanaka usati washandisa kubvisa chero munyu wakawandisa. Unogonawo kushandisa chibikidzo chekubikira kubika bhinzi dzakaomeswa muchidimbu chenguva yazvingatora kuzvibika pachitofu.

Kuchengeta itsvo bhinzi Yako Itsva: Kuchengeta Mazano uye Manomano

Usati watanga kuchengeta itsvo bhinzi, zvakakosha kuti uzive magadzirirwo adzo nemazvo. Heano matanho aunofanira kutevera:

• Shamba bhinzi dzeitsvo dzakaomeswa pasi pemvura inotonhora uye bvisa chero tsvina kana matombo.
• Nyura bhinzi mupoto hombe yemvura kwemaawa angangoita masere kana husiku hwose. Izvi zvichabatsira kuderedza nguva yekubika uye kuita kuti zvive nyore kugaya nekubvisa phytic acid uye phytohaemagglutinin.
• Bvisa mvura inenge yatota wogeza bhinzi zvakare pasi pemvura inotonhora.
• Isa bhinzi mupoto ine chiyero chemakapu matatu emvura kusvika 3 kapu yebhinzi. Uyai kumota uye kuderedza kupisa kusvika zvishoma, chivhara uye regai zvimire kweinenge awa kana kusvika zvaibva asi zvakadaro zvishoma zvakasimba. Unogona kushandisa nzira iyi kubika beche rese rebhinzi raunogona kuzochengeta kuti ugozoshandisa.

Kuchengeta Kidney Beans muFridge

Kana uchida kuchengeta itsvo bhinzi mufiriji, tevera matanho aya:

• Rega bhinzi dzakabikwa dzitonhore zvachose usati wadzichengeta.
• Isa bhinzi mumudziyo usingapindi mhepo kana mubhegi repurasitiki rinovharika.
• Nyora mugaba nemusi wacho wochengeta mufiriji kwemazuva anosvika mashanu.

Kunyunguduka uye Kushandisa Frozen Kidney Beans

Kana wagadzirira kushandisa bhinzi dzako dzakaomeswa nechando, heino nzira yekudzinyungudutsa:

• Bvisa mudziyo kana bhegi mufiriji woriisa mufiriji kwehusiku hwose kuti rinyunguduke zvishoma nezvishoma.
• Neimwe nzira, unogona kupinza bhinzi yakaomeswa nechando muhari yemvura iri kufashaira kwemaminetsi mashoma kuti ikurumidze kuita.

Maitiro Ekuchengetedza Anobata Kidney Beans

Zvakakosha kuziva kuti machengetero aunoita bhinzi dzeitsvo anogona kukanganisa magadzirirwo adzo uye kunaka kwadzo. Hezvino zvimwe zvinhu zvekuchengeta mupfungwa:

• Kuchengeta bhinzi dzeitsvo mufiriji kwenguva yakareba zvinogona kuita kuti dziite slime zvishoma.
• Kutonhodza bhinzi dzeitsvo dzinogona kukanganisa magadzirirwo adzo, zvichiita kuti dzipfave zvishoma pane bhinzi itsva.
• Kuisa munyu mumvura yekubikisa kunogona kukurumidzira nguva yekubika asi kunogona kukanganisa magadzirirwo ebhinzi.

Mazano Ekupedzisira Ekuchengetedza Kidney Beans

Heano mamwe matipi ekupedzisira ekukubatsira iwe kuchengeta itsvo bhinzi dziri nyowani uye dzinonaka:

• Gara uchiona bhinzi yako yakanyatsotonhorera usati waichengeta.
• Nyora zvigubhu kana masaga ako nezuva uye huwandu hwebhinzi mukati kuti zvikubatsire kuziva zvaunazvo.
• Kana ukasada kunyudza bhinzi dzako, unogona kuzvichengeta uchishandisa nzira imwe chete asi unozofanira kuwedzera nguva yekubika kusvika maawa maviri kusvika matatu.
• Kana usina nguva yekubika bhinzi hombe, unogonawo kuchengeta bhinzi dzeitsvo dzakaomeswa munzvimbo inotonhorera, yakaoma kusvika kumwedzi gumi nemiviri.
• Kana uchikasira, unogona kushandisa bhinzi dzetsvo dzemumagaba, dzinowanikwa muzvitoro zvakawanda. Ingoita shuwa yekudonha nekuageza usati waashandisa mune yako resipi.

Nei itsvo bhinzi iri Sarudzo ine Hutano Yekubika Kwako

Sekureva kwaBridget Benelam, nyanzvi yezvekudya kunovaka muviri, itsvo bhinzi ndidzo dzinonyanya kukosha mumabikirwo mazhinji pasi rese uye dzinozivikanwa zvakanyanya nekunaka kwadzo uye magadzirirwo adzo. Iyo isarudzo yakakurumbira kune vegans uye vanodya miriwo sezvo vachipa yakaderera-mafuta, yakaderera-calorie, uye yakakwirira-protein sarudzo yekudya.

Kukosha Kwekudya Kweitsvo Yebhinzi

Tsvo bhinzi inzvimbo huru yevhitamini nemamineral, kusanganisira iron, iyo yakakosha kuti muviri ushande zvakanaka. Chikamu chakabikwa chebhinzi yeitsvo chinoverengera kune chimwe chezvikamu zvako zvemazuva mashanu zvemichero nemiriwo.

Mabhenefiti eKidney Beans

itsvo bhinzi dzinozivikanwa kuti dzinopa hutano hwakasiyana-siyana, hwakadai se:

• Kuderedza cholesterol mazinga
• Kuderedza njodzi yechirwere chemoyo
• Kugadzirisa mazinga ehuga
• Kuvandudza kugaya

Maitiro ekubatanidza itsvo bhinzi mukubika kwako

Pane nzira dzakasiyana dzekushandisa bhinzi dzeitsvo mumabikirwo ako. Heano mamwe mazano:

• Wedzera bhinzi yeitsvo kune yako yaunofarira bhinzi saladhi resipi
• Gadzira kikiri yebhinzi nebasmati mupunga
• Shandisa bhinzi yeitsvo mune inodziya butternut squash uye itsvo bhinzi saladhi
• Shingairira bhinzi yeitsvo nekokonati kuitira muto unovaka muviri
• Shandisai bhinzi yeitsvo mukubika pea neitsvo bhinzi burger
• Gadzirai chiAfghan-style yeitsvo bhinzi babaganosh dip
• Wedzera bhinzi dzeitsvo kumabikirwo ako ekubikira kuti uwedzere kudya kunovaka muviri

Nyanzvi Zano: Zvinonhuwirira uye Olive Oiri

Kuti uwedzere kumwe kunhuhwirira kune mabikirwo ako ebhinzi yeitsvo, edza kushandisa zvinonhuwira zvakaita sekumini, coriander, uye paprika. Iwe unogona zvakare kuwedzera dhizi remafuta emuorivhi kuti uwedzere kuravira uye kugadzirwa.

Unoda kuziva nezveTinned Kidney Beans?

Tinned itsvo bhinzi isarudzo iri nyore kune avo vasina nguva yekubika yakaoma itsvo bhinzi. Iwo akanakisa mamwe uye anogona kushandiswa nenzira imwechete seyakabikwa bhinzi yeitsvo. Zvisinei, chenjerera kuwedzera munyu uye shuga mumhando dzemagaba.

mhedziso

Saka, ipapo unayo- zvese zvaunoda kuziva nezveitsvo bhinzi uye mashandisirwo azvo mukubika. 

Iwo akanakisa sosi yeprotein uye fiber, uye inogona kushandiswa mune zvese zvinonaka uye zvinotapira ndiro. Saka, tora kubika!

Tarisa bhuku redu idzva rekubika

Bitemybun's mhuri yekubika ine yakazara chikafu kuronga uye resipi gwara.

Edza mahara ne Kindle Unlimited:

Verenga mahara

Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.