I-Chickpea Flour: Isithako Esiyimfihlo Sokudla Okunempilo Nokumnandi

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe ngo-Juni 20, i-2022

Ufulawa wegram, owaziwa nangokuthi i-chickpea ufulawa kabhontshisi, ufulawa wechickpea, noma i-besan, ufulawa we-pulse owenziwe ngamaphuphu agayiwe. Isetshenziswa emazweni amaningi, iyisithako esiyisisekelo ekudleni kwaseNdiya, ePakistani, eNepali naseBangladeshi.

Igcwele amaprotheni kanye ne-fiber, futhi iqukethe amavithamini namaminerali ayinzuzo empilweni yakho. Ake sibheke konke odinga ukukwazi mayelana nalesi sithako esisebenza ngezindlela eziningi.

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Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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I-Chickpea Flour: Umhlahlandlela Wokugcina

Ufulawa weChickpea, owaziwa nangokuthi ufulawa wegram noma i-besan, uwuhlobo lukafulawa owenziwe ngamaphuphu agayiwe. Kuwukudla okuyisisekelo kwendabuko yaseNdiya, eMpumalanga Ephakathi, naseMedithera futhi isetshenziswa kakhulu ezitsheni ezihlukahlukene.

Ukugcina nokusebenzisa ufulawa weChickpea

Ufulawa kaphizi kufanele ugcinwe endaweni epholile, eyomile esitsheni esingangenisi umoya. Ingagcinwa kuze kube yizinyanga eziyisithupha uma igcinwe esimweni esifanele.

Uma usebenzisa ufulawa we-chickpea, kubalulekile ukuqaphela ukuthi uthatha amanzi amaningi kunofulawa ovamile, ngakho-ke inani loketshezi ku-recipe kungase kudingeke lilungiswe. Ukwengeza, ufulawa we-chickpea unokunambitheka okuqinile, ngakho-ke kungcono ukuqala ngenani elincane bese ukhuphuka.

Ukukhiqizwa kanye Nezinhlobo Ze-Chickpea Flour

Ufulawa kaphizi ukhiqizwa ngokugaya amatshwele omisiwe abe yimpushana. Ezinye izinhlobo ezidumile zikafulawa we-chickpea zihlanganisa u-Bob's Red Mill, i-King Arthur Flour, ne-Anthony's Goods.

Uma ukhetha uhlobo lukafulawa wechickpea, kubalulekile ukufunda ilebula ukuze uqiniseke ukuthi iwufulawa wechickpea futhi ayinazo izithasiselo noma izivimbelakuvunda.

Masithole Ufulawa Wechicken Ekhishini Lakho

Ufulawa weChickpea uyisithako esisebenziseka kalula futhi esisebenziseka kalula esingangeza ukusonta okunempilo kumaresiphi akho owathandayo. Kungakhathaliseki ukuthi ufuna enye i-gluten-free esikhundleni sikafulawa kakolweni noma ufuna nje ukuzama into entsha, ufulawa we-chickpea uyindlela enhle yokwengeza ku-pantry yakho.

I-Nutty kanye ne-Versatile Taste of Chickpea Flour

Ufulawa weChickpea ungasetshenziswa ezitsheni ezihlukahlukene, kokubili okumnandi nokunomsoco. Nazi ezinye izindlela zokunambitha ufulawa we-chickpea ezitsheni ezahlukene:

• Ezitsheni eziyinhloko: Ufulawa wechikhizi uboleka ukunambitheka okucebile nokunenhliziyo ezitsheni ezinkulu, okwenza kube enye indlela enhle kakhulu kunenyama. Kusetshenziswa kakhulu ekudleni kwamaNdiya ukwenza i-dal, isobho eliwugqinsi lika-lentil, naseMpumalanga Ephakathi ukwenza i-falafel, i-chickpea patty ethosiwe.
• Ezitsheni ezinoshukela: Ufulawa weChickpea ungasetshenziswa ukwenza izitsha ezihlukahlukene ezinoshukela, okuhlanganisa ama-pancake, ama-crepes, namakhekhe. Ine-flavour emnandi kancane engasiza ukulawula amazinga kashukela futhi ivimbele ukukhuphuka koshukela.
• Ezitsheni ezilula: Ufulawa kabhontshisi ungasetshenziswa esikhundleni sikafulawa kakolweni ezindleleni eziningi zokupheka, okuhlanganisa isinkwa, inhlama ye-pizza, ne-pasta. Inokwakheka okufanayo nofulawa kakolweni futhi ingasetshenziswa ngesilinganiso esingu-1:1 kumaresiphi amaningi.

Ayini amanani omsoco kafulawa wechickpea?

Ufulawa weChickpea ungumthombo omuhle kakhulu wamaprotheni, ama-carbohydrate, kanye ne-fiber. Iqukethe amavithamini namaminerali ahlukahlukene angasiza ekuthuthukiseni impilo yonke. Nawa amanani omsoco kafulawa wechickpea:

• Inkomishi eyodwa kafulawa we-chickpea iqukethe ama-calories angu-356, amagremu angu-20 amaprotheni, amagremu angu-53 wama-carbohydrates, namagremu angu-10 we-fiber.
• Ufulawa weChickpea ugcwele i-folate, iron, ne-magnesium, ebalulekile empilweni yenhliziyo.
• Futhi inothile ngamakhompiyutha angasiza ekwehliseni amazinga e-cholesterol futhi athuthukise ukulawula ushukela wegazi.

Ungasetshenziswa kanjani ufulawa wechickpea ekhishini?

Ufulawa kaphizi ungatholakala ezitolo eziningi zokudla kwezempilo futhi kulula ukuwenza ekhaya ngokugaya amatshwele omisiwe abe yimpushana. Nazi ezinye izindlela zokusebenzisa ufulawa we-chickpea ekhishini:

• Njengokuqinisa: Ufulawa weChickpea ungasetshenziswa njengesobho, izitshulu, nama-gravies. Mane uhlanganise ufulawa we-chickpea namanzi ukuze udale i-slurry, bese uyifaka esitsheni.
• Njengentokozo: Ufulawa weChickpea ungasetshenziswa njengendlela yokumboza ukudla okuthosiwe, njengenkukhu noma inhlanzi. Inikeza ukuthungwa kwe-crispy kanye ne-flavour nutty.
• Njengesibopho: Ufulawa weChickpea ungasetshenziswa njengesibophezelo kuma-veggie burgers, ama-meatballs, kanye ne-meatloaf. Kuyasiza ukubamba izithako ndawonye futhi kunikeze ukunambitheka okucebile.
• Njengokukhuphula ukudla okunomsoco: Ufulawa we-Chickpea ungangezwa kuma-smoothies, i-oatmeal, nezinto ezibhakwayo ukuze unikeze ukuthuthukiswa okunomsoco. Iwumthombo omuhle kakhulu wamaprotheni, i-fiber, nezinye izakhi.

Ukuhlola Izinhlobo Ezihlukene Zofulawa Wechickpea

Ufulawa weChickpea, owaziwa nangokuthi ufulawa wegram, utholakala ngezinhlobo ezimbili eziyinhloko: i-Kabuli ne-Desi. I-Kabuli chickpeas mikhudlwana futhi ilula ngombala, kuyilapho ama-chickpeas e-Desi mancane futhi amnyama. Umehluko ngombala kungenxa yokuqukethwe okuphezulu kwe-tannin ku-Desi chickpeas.

Ukukhetha Ufulawa We-Chickpea Ofanele

Lapho uthenga ufulawa we-chickpea, ungakhetha phakathi kukafulawa okheniwe, omisiwe, noma olungiselelwe. Uma ukhetha ama-chickpeas omisiwe, ungawagaya ku-processor yokudla noma ku-grinder yekhofi ukuze wenze ufulawa wakho. Ufulawa we-chickpea olungisiwe ulungele ukupheka okusheshayo nokulula.

Ukwengeza Ufulawa weChickpea Ezitsheni Zakho

Ufulawa weChickpea uyisithako esisebenza ngezindlela eziningi esihambisana nezinhlobonhlobo zezitsha. Nazi ezinye izindlela zokuyengeza ekudleni kwakho:

• Yisebenzise njengekhalori ephansi kanye namaprotheni aphezulu esikhundleni sikafulawa kakolweni ekubhakeni.
• Yengeze ezitsheni zemifino ukuze uthuthukise amaprotheni.
• Yisebenzise ukujiyisa amasobho nezitshulu.
• Yenza ama-wraps nama-snacks ngofulawa we-chickpea.
• Yengeze kuma-brownies namakhukhi ukuze uthole ukunambitheka kwe-nutty.

Izinhlobo Ezijwayelekile Nezincane Zofulawa Wechickpea

Ngaphandle kwezinhlobo ezijwayelekile ze-Kabuli ne-Desi, kunezinye izinhlobo zikafulawa we-chickpea ongahlangana nazo:

• Ufulawa we-chickpea onsundu: Yenziwe ngama-chickpeas agazingiwe, lo fulawa unokunambitheka okumnandi kwe-nutty.
• Ufulawa we-Besan: Lona ufulawa we-chickpea ovamile osetshenziswa e-Indian cuisine.
• Ufulawa kabhontshisi we-Garbanzo: Leli elinye igama likafulawa we-chickpea futhi livame ukusetshenziswa e-Mediterranean cuisine.
• Ufulawa we-chickpea oqinile: Lolu hlobo lukafulawa lwenziwa ngamatshwele angagayiwe kahle njengofulawa ojwayelekile wechickpea.

Izitsha Ezifanele Izinhlobonhlobo Zofulawa Wechickpea

Uhlobo ngalunye lukafulawa we-chickpea lunokunambitheka kwalo okuhlukile nokuthungwa, okwenza lufanelekele izitsha ezahlukene:

• Ufulawa we-kabuli chickpea ulungele ukwenza isinkwa nezinye izinto ezibhakiwe.
• Ufulawa we-Desi chickpea ulungele ukwenza izitsha zendabuko zaseNdiya ezifana ne-pakoras ne-chilla.
• Ufulawa we-chickpea onsundu ugcwalisa imifino ethosiwe kanye nezitsha zenyama.
• Ufulawa weBesan uvame ukusetshenziswa kumaswidi nama-snacks aseNdiya.
• Ufulawa kabhontshisi we-Garbanzo muhle ekwenzeni i-falafel ne-hummus.

Sabalalisa Ufulawa WeChickpea Love

Ufulawa weChickpea uwukudla okunempilo nokumnandi okungasetshenziswa ngezindlela ezihlukahlukene. Kungakhathaliseki ukuthi ungumuntu odla imifino ofuna ukuqinisa amaprotheni noma ufuna nje ukwengeza okunye ukudla okudlayo, ufulawa wechickpea kufanele nakanjani uzame. Ngokuqukethwe kwayo kwekhalori ephansi kanye nokuqukethwe kwamaprotheni aphezulu, iyindlela ehlukile kufulawa kakolweni wendabuko. Ngakho-ke qhubeka futhi uzame kuresiphi yakho elandelayo!

Thola Ubuhlakani Ekhishini: Ungawufaka Kanjani Ufulawa WeChickpea Ekuphekeni Kwakho

Ufulawa weChickpea, owaziwa nangokuthi ufulawa kabhontshisi we-garbanzo, ufulawa we-cici, ufulawa wegremu, noma i-besan, isithako esisebenza ngezindlela eziningi esisetshenziswe ekuphekeni kwaseNdiya naseMpumalanga amakhulu eminyaka. Ingena esikhundleni sikafulawa kakolweni esaziwa njenge-gluten futhi inokunambitheka okumnandi kwe-nutty. Kulo mhlahlandlela, sizohlola izindlela eziningi ongasebenzisa ngazo ufulawa wechickpea ekuphekeni kwakho.

Ukusebenzisa Ufulawa We-Chickpea Njenge-ejenti Ebophayo

Ufulawa weChickpea uyi-ejenti ebophayo futhi ungasetshenziswa ukwenza ama-veggie fritters amnandi noma njengento yokuqinisa isobho. Nawa amanye amathiphu:

• Hlanganisa ufulawa we-chickpea namanzi ukwenza inhlama yama-veggie fritters.
• Sebenzisa ufulawa we-chickpea ukujiyisa isobho nezitshulu. Mane uhlanganise ufulawa namanzi ukuze wenze inhlama bese uyifaka esobho noma esitsheni sakho.

Ukusebenzisa Ufulawa weChickpea Ezimpahleni Ezibhakiwe

Ufulawa weChickpea ungasetshenziswa nasezimpahleni ezibhakiwe ezifana nama-pizza crusts, ama-flatbreads, namakhukhi. Nawa amanye amathiphu:

• Hlanganisa ufulawa we-chickpea nokunye ufulawa ukuze wenze ama-pizza crusts noma ama-flatbreads angenayo i-gluten.
• Sebenzisa ufulawa we-chickpea esikhundleni sikafulawa kakolweni kumakhukhi. Vele ukhumbule ukuthi amakhukhi avelayo angase abe minyene kunalawo enziwe ngofulawa kakolweni.

Kungani I-Chickpea Flour Ingenye Indlela Enempilo

Uma kuziwa ekukhetheni ufulawa wokupheka kwakho, kunezinhlobo eziningi ezahlukene okufanele uzicabangele. Nansi indlela ufulawa we-chickpea uqhathaniswa ngayo nezinye zezinketho ezidume kakhulu:

• Ufulawa weChickpea unamaprotheni amaningi kanye ne-fiber uma kuqhathaniswa nofulawa omhlophe noma ufulawa welayisi.
• Iphansi kuma-carbohydrate uma iqhathaniswa nofulawa kakolweni.
• Kuyisinqumo esihle kulabo abafuna inketho ye-gluten-free noma engenazinhlamvu.

Ungawusebenzisa Kanjani Ufulawa We-Chickpea Kumaresiphi Akho

Ufulawa we-Chickpea ungasetshenziswa ekuphekeni okuhlukahlukene, okuhlanganisa:

• Izimpahla ezibhakiwe njengesinkwa, ama-muffin, namakhekhe
• Izidlo ezidliwayo ezifana ne-falafel, i-socca, ne-pakoras
• Njenge-thiener yesobho nezitshulu

Uma usebenzisa ufulawa we-chickpea ekuphekeni kwakho, gcina amathiphu alandelayo engqondweni:

• Izinhlobo ezahlukene zikafulawa wechickpea zingadinga amanani ahlukene oketshezi noma amaqanda kuresiphi yakho, ngakho-ke kubalulekile ukulandela umhlahlandlela noma iresiphi enikezwe umenzi.
• Ufulawa weChickpea unokunambitheka kwamantongomane kancane kanye nombala omnyama uma uqhathaniswa nofulawa wendabuko omhlophe.
• Kubalulekile ukugcina ufulawa wechickpea esitsheni esingangenisi umoya ukuze ungangeni.

Isiphetho

Ufulawa weChickpea ungenye indlela enhle kunofulawa kakolweni kulabo abangezwani nezinto ezithile noma labo abafuna inketho enempilo. Kuyinto enhle kakhulu ekhishini lakho futhi ingasetshenziswa ezitsheni ezinoshukela nezimnandi.

Ngethemba ukuthi lo mhlahlandlela ukusize ufunde kabanzi ngawo futhi ngethemba ukuthi uzowuzama maduze.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.