Nutrition Highlights (pakushanda)
Maoriro - 131
Fati - 11g
Carbs - 4g
Protein - 5g
Nguva Yese 20 min
Prep 20 min , Cook 0 min
Kushumira 7 (1/4 kapu imwe neimwe)
Edamamu maSybea asina kufema, dzimwe nguva anotumidzwa se "soybea yemiriwo." Oligosaccharides ndiyo inogona kuita FODMAP mune soybea, asi zvimwe zvinhu zve soya zvine oligosaccharides akawanda kupfuura mamwe. Kusiyana nesheya dzakakura, edamame yakakodzera kudya kwakaderera-FODMAP muzvikamu zviduku kusvika kuenzanisi.
Iwe unogona kushandira BAD-yakasununguka edamame mumapods sechinhu chinotaridzika, chakachengetwa uye chakashanda sechidimbu chechidimbu, kana kuti chakachena, sezvino mudya iyi inonaka! Izvi zvinopararira, izvo zvakarongeka zvakadai seyekemuchesi ye hummus, inogona kushandiswa netiroti shandi kana zvipfeko zvakagadzirirwa kana kupararira pane sandwich yaunoda.
Zvimwe
- 1 1/2 makapu edamamu (8-ounce bag), yakaoma uye yakafuridzirwa
- 6 tablespoons mumonamu
- 3 tablespoons mvura
- 2 tablespoons peanut butter
- 3 tablespoons garlic-inokonzera maorivhi
- 1 teaspoon pasi cumin
- 1/2 teaspoon munyu
- 2 maspuniki sesame mafuta
- 1/2 teaspoon yakapwanyika tsvuku pepper flakes
- 2 tablespoons yakagadzirwa cilantro
Kugadzirira
- Muchikwata chinoputika, taurira nekodhi yemvura kune yakaturika pamusoro pekupisa kukuru. Wedzera ddamame yakasviba uye udzore mubati kumashure. Deredza kupisa uye kumira kwemaminitsi mashanu. Dhonzai edamame uye muite kuti itonhorere kusvikira yakachengeteka kugadzirisa.
- Mune blender kana purogiramu yezvokudya, iyananidza edamame, juisi yemonamu, mvura, peanut butter, garlic-inokonzerwa mafuta, kumini, munyu, sameame, uye tsvuku tsvuku tsvuku. Svetera pamhepo yakadzika, uye shandisa zvakakwirira kusvikira chidiro chaunoda chekunyorova chasvika. Stir in cilantro.
- Dhavhara uye gara usati washumira. Dzadza nemamwe mafuta esame uye ugadzire ne cilantro, kana uchida.
Kusiyana nekugadziriswa
Zvinonhuwira swesame mafuta zvinogona kushandiswa pane kugara (zvakashambadza) swesame mafuta kana iwe uchifarira kuwedzera kupisa.
Kubika uye Kushumira Mazano
Kana uchida, unogona kubika edamame kwemaminitsi matatu chete, panzvimbo yevashanu. Kudhakwa kunonwisa zvimwe zvishoma semiriwo yakasvibirira, uye kubwinya kuchava kunakidza zvikuru.