Flour ea Chickpea: Motsoako oa Lekunutu bakeng sa Lijo tse Phethahetseng le tse Monate
Phofo ea gram, e tsejoang hape e le chickpea phofo ea linaoa, phofo ea chickpea, kapa besan, ke phofo ea pulse e entsoeng ka lierekisi tse fatše. E sebelisoa linaheng tse ngata, ke motsoako o ka sehloohong oa lijo tsa Maindia, Pakistani, Nepali le Bangladeshi.
E na le liprotheine tse ngata le fiber, 'me e na le livithamine le liminerale tse molemo bophelong ba hau. Ha re shebeng ntho e 'ngoe le e' ngoe eo u hlokang ho e tseba ka motsoako ona oa mefuta-futa.
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Bala mahalaKetsahalong ena re tla koahela:
- 1 Flour ea Chickpea: Tataiso ea ho qetela
- 2 Tatso e monate le e fapaneng ea Flour ea Chickpea
- 3 Ho Tseba Mefuta e Fapaneng ea Flour ea Chickpea
- 4 Fumana Boqapi ka Kichineng: Mokhoa oa ho Kenyelletsa Flour ea Chickpea ka Phepelong ea Hao
- 5 Hobaneng ha Flour ea Chickpea e le Mokhoa o Mong oa Bophelo bo Botle
- 6 fihlela qeto e
Flour ea Chickpea: Tataiso ea ho qetela
Phofo ea chickpea, eo hape e tsejoang e le phofo ea gram kapa besan, ke mofuta oa phofo e entsoeng ka lierekisi tsa fatše. Ke sejo se tloaelehileng lijong tsa setso tsa Maindia, Bochabela bo Hare, le Mediterranean 'me e sebelisoa haholo lijana tse fapaneng.
Ho boloka le ho Sebelisa Flour ea Chickpea
Phofo ea chickpea e lokela ho bolokoa sebakeng se pholileng, se omileng ka sejaneng se sa keneleng moea. E ka bolokoa ho isa ho likhoeli tse tšeletseng haeba e bolokiloe maemong a nepahetseng.
Ha u sebelisa phofo ea chickpea, ke habohlokoa ho hlokomela hore e monya metsi a mangata ho feta phofo e tloaelehileng, kahoo palo ea metsi a risepe e ka 'na ea hloka ho fetoloa. Ho phaella moo, phofo ea chickpea e na le tatso e matla, kahoo ho molemo ho qala ka chelete e nyenyane 'me u tsoele pele.
Tlhahiso le Mefuta ea Flour ea Chickpea
Phofo ea chickpea e hlahisoa ka ho sila lierekisi tse omisitsoeng hore e be phofo e ntle. Mefuta e meng e tsebahalang ea phofo ea chickpea e kenyelletsa Bob's Red Mill, King Arthur Flour le Anthony's Goods.
Ha u khetha mofuta oa phofo ea chickpea, ke habohlokoa ho bala lengolo ho netefatsa hore ke phofo e hloekileng ea chickpea 'me ha e na li-additives kapa li-preservative.
Ha re fumane Flour ea Chickpea ka kichineng ea hau
Phofo ea chickpea ke motsoako o sebetsang ka tsela e fapaneng le o bonolo ho o sebelisa o ka eketsang bophelo bo botle litlolong tseo u li ratang. Ho sa tsotellehe hore na u batla mofuta o mong o se nang gluten ho feta phofo ea koro kapa u batla feela ho leka ntho e ncha, phofo ea chickpea ke khetho e ntle ea ho e eketsa sebakeng sa hau sa polokelo.
Tatso e monate le e fapaneng ea Flour ea Chickpea
Phofo ea chickpea e ka sebelisoa lijana tse fapaneng, tse monate le tse monate. Mona ke litsela tse ling tsa ho latsoa phofo ea chickpea lijana tse fapaneng:
- Lijong tse kholo: Phofo ea chickpea e fana ka tatso e monate le e monate ho lijana tse kholo, e leng se etsang hore e be khetho e ntle ho feta nama. Hangata e sebelisoa lijong tsa Maindia ho etsa dal, sopho e teteaneng ea lentile, le Bochabela bo Hare ho etsa falafel, pati ea chickpea e halikiloeng haholo.
- Lijong tse monate: phofo ea chickpea e ka sebelisoa ho etsa mefuta e fapaneng ea lijana tse monate, ho akarelletsa le likuku, li-crepes le likuku. E na le tatso e monate hanyane e ka thusang ho laola maemo a tsoekere le ho thibela ho phahama ha tsoekere.
- Ka lijana tse bonolo: phofo ea chickpea e ka sebelisoa e le sebaka sa phofo ea koro litlolong tse ngata, ho kenyelletsa bohobe, hlama ea pizza le pasta. E na le sebopeho se ts'oanang le phofo ea koro 'me e ka sebelisoa ka karolelano ea 1: 1 litlolo tse ngata.
Liphello tsa phepo ea phofo ea chickpea ke life?
Phofo ea chickpea ke mohloli o babatsehang oa liprotheine, lik'habohaedreite le fiber. E na le mefuta e fapaneng ea livithamine le liminerale tse ka thusang ho ntlafatsa bophelo bo botle ka kakaretso. Mona ke tse ling tsa boleng ba phepo ea phofo ea chickpea:
- Senoelo se le seng sa phofo ea chickpea se na le lik'hilojule tse 356, ligrama tse 20 tsa protheine, ligrama tse 53 tsa lik'habohaedreite le ligrama tse 10 tsa fiber.
- Phofo ea chickpea e na le folate e ngata, tšepe le magnesium, tse bohlokoa bakeng sa bophelo bo botle ba pelo.
- E boetse e ruile ka metsoako e ka thusang ho theola k'holeseterole le ho ntlafatsa taolo ea tsoekere ea mali.
Phofo ea chickpea e ka sebelisoa joang ka kichineng?
Phofo ea chickpea e ka fumanoa mabenkeleng a mangata a lijo tsa bophelo bo botle 'me ho bonolo ho e etsa lapeng ka ho sila lierekisi tse omisitsoeng hore e be phofo e ntle. Mona ke mekhoa e meng ea ho sebelisa phofo ea chickpea ka kichineng:
- Joalo ka motenya: Phofo ea chickpea e ka sebelisoa e le motenya oa sopho, li-stew le li-gravies. Kopanya feela phofo ea chickpea le metsi ho etsa slurry, ebe u e eketsa sejana.
- E le ho roala: Phofo ea chickpea e ka sebelisoa e le ho roala lijo tse halikiloeng, tse kang khoho kapa tlhapi. E fana ka sebopeho se crispy le tatso ea linate.
- Joalo ka se tlamang: phofo ea chickpea e ka sebelisoa e le setlamo ho li-burgers tsa veggie, li-meatballs le nama ea nama. E thusa ho kopanya metsoako 'me e fana ka tatso e monate.
- Joalo ka matlafatso ea phepo e nepahetseng: phofo ea chickpea e ka eketsoa ho smoothies, oatmeal le thepa e halikiloeng ho fana ka matlafatso ea phepo e nepahetseng. Ke mohloli o babatsehang oa protheine, fiber le limatlafatsi tse ling.
Ho Tseba Mefuta e Fapaneng ea Flour ea Chickpea
Phofo ea chickpea, e tsejoang hape e le phofo ea gram, e fumaneha ka mefuta e 'meli e meholo: Kabuli le Desi. Lierekisi tsa Kabuli li kholoanyane ebile li le bobebe ka 'mala, ha lierekisi tsa Desi li le nyane ebile li le lefifi. Phapang ka 'mala e bakoa ke litaba tse phahameng tsa tannin ho Desi chickpeas.
Ho Khetha phofo e nepahetseng ea Chickpea
Ha u reka phofo ea chickpea, u ka khetha pakeng tsa phofo e entsoeng ka makotikoting, e omisitsoeng kapa e lokisitsoeng. Haeba u khetha li-chickpeas tse omisitsoeng, u ka li sila ka mochine oa lijo kapa ka grinder ea kofi ho iketsetsa phofo. Phofo e lokisitsoeng ea chickpea e loketse ho pheha kapele le ha bonolo.
Ho eketsa phofo ea Chickpea lijana tsa hau
Phofo ea chickpea ke motsoako o sebetsang ka mokhoa o fapaneng o tlatselletsang lijana tse fapaneng. Mona ke mekhoa e meng ea ho e eketsa lijong tsa hau:
- E sebelise e le khalori e tlase le protheine e phahameng ho fapana le phofo ea koro ha u baka.
- E kenye lijong tsa meroho bakeng sa ho matlafatsa protheine.
- E sebedise ho tenya sopho le sechu.
- Etsa li- wraps le li-snacks ka phofo ea chickpea.
- E kenye ho brownies le li-cookie bakeng sa tatso ea linate.
Mefuta e Tloaelehileng le e Menyenyane ea Flour ea Chickpea
Ntle le mefuta e tloaelehileng ea Kabuli le Desi, ho na le mefuta e meng ea phofo ea chickpea eo u ka kopanang le eona:
- Phofo ea chickpea e sootho: E entsoe ka li-chickpeas tse halikiloeng, phofo ena e na le tatso e monate ea linate.
- Phofo ea Besan: Ena ke phofo e tloaelehileng ea chickpea e sebelisoang lijong tsa Maindia.
- Phofo ea linaoa ea Garbanzo: Lena ke lebitso le leng la phofo ea chickpea 'me hangata e sebelisoa lijong tsa Mediterranean.
- Phofo e thata ea chickpea: Mofuta ona oa phofo o entsoe ka lierekisi tse sa siloang hantle joaloka phofo e tloaelehileng ea chickpea.
Lijana tse Loketseng bakeng sa Mefuta e fapaneng ea Flour ea Chickpea
Mofuta o mong le o mong oa phofo ea chickpea o na le tatso le sebopeho se ikhethileng, se etsa hore e loketse lijana tse fapaneng:
- Kabuli chickpea phofo e loketse bakeng sa ho etsa bohobe le lintho tse ling tse apehoang.
- Desi chickpea phofo e loketse ho etsa lijana tsa setso tsa India tse kang pakoras le chilla.
- Phofo ea chickpea e sootho e tlatsa meroho e halikiloeng le lijana tsa nama.
- Hangata phofo ea Besan e sebelisoa lipompong le lijong tse bobebe tsa India.
- Phofo ea linaoa ea Garbanzo e ntle bakeng sa ho etsa falafel le hummus.
Jala Lerato la Flour ea Chickpea
Phofo ea chickpea ke lijo tse phetseng hantle le tse monate tse ka sebelisoang ka mekhoa e fapaneng. Ho sa tsotellehe hore na u motho ea jang meroho, u batla ho eketsa liprotheine kapa u batla ho eketsa mefuta e itseng lijong tsa hau, phofo ea chickpea e bohlokoa ho leka. Ka li-calorie tsa eona tse tlase le protheine e phahameng, ke khetho e ntle ho feta phofo ea koro ea setso. Kahoo tsoela pele 'me u leke ho risepe ea hau e latelang!
Fumana Boqapi ka Kichineng: Mokhoa oa ho Kenyelletsa Flour ea Chickpea ka Phepelong ea Hao
Phofo ea chickpea, e tsejoang hape e le phofo ea linaoa ea garbanzo, phofo ea cici, phofo ea gram, kapa besan, ke motsoako o fapaneng o 'nileng oa sebelisoa lijong tsa Maindia le tsa Bochabela ka lilemo tse makholo. Ke sebaka se tummeng sa mahala sa gluten bakeng sa phofo ea koro 'me se na le monate o monate oa linate. Tataisong ena, re tla hlahloba mekhoa e mengata eo u ka sebelisang phofo ea chickpea ha u pheha.
Ho Sebelisa Chickpea Flour joalo ka Sehlahisoa se Tlamang
Phofo ea chickpea ke ntho e tlamang haholo 'me e ka sebelisoa ho etsa li-fritters tse monate tsa veggie kapa e le sekontiri sa sopho. Malebela ke ana:
- Kopanya phofo ea chickpea le metsi ho etsa batter bakeng sa fritters ea veggie.
- Sebelisa phofo ea chickpea ho tenya sopho le li-stew. Kopanya phofo feela le metsi ho etsa pente ebe u e kenya sophong kapa sechung sa hau.
Ho Sebelisa Phofo ea Chickpea Linthong Tse Bakiloeng
Phofo ea chickpea e ka boela ea sebelisoa linthong tse halikiloeng tse kang pizza crusts, flatbreads le cookies. Malebela ke ana:
- Kopanya phofo ea chickpea le phofo e meng ho etsa li-pizza crusts tse se nang gluten kapa mahobe a sephara.
- Sebelisa phofo ea chickpea e le sebaka sa phofo ea koro ka likuku. Hopola feela hore li-cookie tse hlahisoang li ka 'na tsa e-ba boima ho feta tse entsoeng ka phofo ea koro.
Hobaneng ha Flour ea Chickpea e le Mokhoa o Mong oa Bophelo bo Botle
Ha ho tluoa tabeng ea ho khetha phofo bakeng sa diresepe tsa hau, ho na le mefuta e mengata e fapaneng eo u ka e nahanang. Mona ke kamoo phofo ea chickpea e bapisoang le tse ling tsa likhetho tse tsebahalang haholo:
- Phofo ea chickpea e na le protheine le fiber e ngata ha e bapisoa le phofo e tšoeu kapa phofo ea raese.
- E tlase ka lik'habohaedreite ha e bapisoa le phofo ea koro.
- Ke khetho e ntle bakeng sa ba batlang khetho ea mahala ea gluten kapa ea lijo-thollo.
Mokhoa oa ho sebelisa Flour ea Chickpea Linokong Tsa Hao
Phofo ea chickpea e ka sebelisoa litlolong tse fapaneng, ho kenyelletsa:
- Lintho tse besitsoeng tse kang bohobe, li-muffins le li-pancake
- Lijo tse monate tse kang falafel, socca le pakoras
- E le motenya bakeng sa sopho le li-stew
Ha u sebelisa phofo ea chickpea lijong tsa hau, hopola lintlha tse latelang:
- Mefuta e fapaneng ea phofo ea chickpea e ka hloka metsi kapa mahe a fapaneng a risepe ea hau, kahoo ho bohlokoa ho latela tataiso kapa risepe e fanoeng ke moetsi.
- Phofo ea chickpea e na le tatso ea linate le 'mala o lefifi ha o bapisoa le phofo ea setso e tšoeu.
- Ho bohlokoa ho boloka phofo ea chickpea ka har'a sets'oants'o se sa keneleng moea ho thibela hore e se ke ea senyeha.
fihlela qeto e
Phofo ea chickpea ke khetho e ntle ho feta phofo ea koro bakeng sa ba nang le allergy kapa ba batlang khetho e phetseng hantle. Ke tlatsetso e ntle ho kichineng ea hau mme e ka sebelisoa lijana tse monate le tse monate.
Ke tšepa hore tataiso ena e u thusitse ho ithuta haholoanyane ka eona 'me ke tšepa hore u tla e leka haufinyane.
Sheba buka ea rona e ncha ea ho pheha
Li-recipe tsa lelapa la Bitemybun tse nang le moralo o felletseng oa lijo le tataiso ea recipe.
E leke mahala ka Kindle Unlimited:
Bala mahala
Joost Nusselder, mothehi oa Bite My Bun ke morekisi oa litaba, ntate ebile o rata ho leka lijo tse ncha ka lijo tsa Majapane khubung ea takatso ea hae, 'me hammoho le sehlopha sa hae o ntse a theha lingoloa tse tebileng tsa blog ho tloha 2016 ho thusa babali ba tšepahalang ka diresepe le malebela a ho pheha.
