Cumin-Lime Yakakangwa Chickpeas Recipe

Nutrition Highlights (pakushanda)

Maoriro - 175

Fati - 8g

Carbs - 21g

Protein - 7g

Nguva Yese 45 min
Gadzirira 5 min , Cook 40 min
Kushumira 3 (1/4 kapu imwe neimwe)

Chickpeas ine kukwana kwakakwana kweprotheni uye yakakwirira-fiber carbohydrate kuchengetedza utachiona hwehuga hwakasimba, hunobatsirawo kuchengetedza kuvhunika. Iyi nyoka yakaoma, inonaka inogara yakaderera mu sodium kuburikidza nekushandisa zvinonhuwira zvinopa antioxidant zvakagadzirwa zvinonhuwira, saka munyu usingadiwi. Uyezve, kukanganisa kunogutsa zvakadaro!

Zvimwe

• 1, 15-ounce inogona kuve chickpeas
• 3 teaspoon mafuta omuorivhi
• 1 teaspoon lime juice
• 2 masupunikimu emini pfumbi
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• 1/4 teaspoon munyu

Kugadzirira

1. Pre-heat oven to 400 F.
2. Sungai uye dhonzai chickpeas uye bvisai nethizha reputi kuti mubvise unyoro hwose. Usatsika danho iri kana chickpeas yako haichazove yakaoma.
3. Toss chickpeas ne 1.5 maaspuni eorivhi uye nzvimbo panzvimbo yebhandi yakabikwa.
4. Bika pamadhora mazana mana nemaminitsi 25. Bvisa kubva muvhenji uye uite kuti utonhore zvakakwana pabhakani.
5. Tora ovasi kusvika ku 350 F.
6. Ita pamwe chete zvakasara 1.5 maaspuniki mafuta, lime juice, kumini, garlic, paprika, uye munyu kusvikira yaita pesa.

1. Bvisa kusanganiswa ne chickpeas yakatsvaira uye shandisa maoko ako kuti uone kuti chickpeas dzose dzakaputirwa.
2. Paridza chickpeas evenly pane imwe yemapuranga-yakagadzirwa bheji uye gadzira pa 350 F kwemaminetsi gumi nemashanu, uchitarisa pairi maminitsi mashanu kuti uone kuti haisi kupisa.
3. Rega chickpeas kuti itonhorere zvachose usati wadya. Kana chickpeas ichiitwa, vanofanirwa kunzwa vaine chiedza uye vanyanyisa asi vasina kupisa. Uzvichengetedze mumudziyo usina kutenderera mukati mekushisa kwekamuri kwemazuva maviri. Zvisinei, ivo vanonyanya kudyiwa pakarepo.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Bvisa chigadziro chekupedzisira neine rima zest kuwedzera kunyange zvimwe zvakasvibiswa, uye tad bit more fiber.

Edza kutsvaga sesame mafuta panzvimbo yemafuta emuorivhi kuti uchinje kutora. Kushandura hakuzovi nehuwandu hwehuwandu hwehuwandu hwekudya, sezvo huwandu hwemafuta huine huwandu hwakaenzana hweakoriyori nemafuta nemari. Mafuta eSesame nemafuta emuorivhi zvose zvine utano hwakanaka hwemono-uye hwema-unsaturated mafuta, izvo zvinogona kubatsira pakudzikisa kupisa.

Kana iwe uchinge wapfupi nenguva, shandisa chipfu yehupfu uye munyu mune zvezvinonhuwira. Izvo sodium count ichave yakakwirira munyaya ino.

Kuda cheesy snack? Dzorera mukumini ne 1 kiyiko yakagadzirwa parmesan cheese, iyo inowedzera 2 gramu eprotheni, pamwe ne calcium, chete 20 makoriki mamwe ekoriyori.

Kubika uye Kushumira Mazano

Zviri nani kuti uvhare chickpeas, iyo inopfigira.

Uyewo, iva nechokwadi chekukonzera chickpeas zvachose pakati pekucheka mhepo kuitira kuti vave nechokwadi chokuti vanowana crispy pane mushy.

Gurai muzvikamu zvakasiyana-siyana uye muchichengetedze mu zip-top mashomanana ehomwe yezvokudya zvinorwisa zvinopesana nokuputika-kana-kushanda.