Nutrition Highlights (pakushanda)
Calories - 78
Fat - 3g
Carbs - 10g
Protein - 4g
Nguva Yese 30 min
Prep 5 min , Cook 25 min
Kushumira 6 (1/4 kapu imwe neimwe)
Iwe wakambopedza gorofu uye unonzwa uine nzara kwemaminitsi makumi matatu gare gare here? Kuwedzera mapuroteni uye fibiti kune tsika yako yekudya zvinokurudzira kuchakubatsira kuti ugare wakakwana uye uwedzere simba kwenguva yakareba. Zvakawanda zvinotapira zvinonaka, zvakadai semapatata chibage uye pretzels, kushayikwa kwezvibereko izvo uye zvinowanzokwirira zvikuru mu sodium . Crispy yakakangwa chickpeas ndiyo imwe nzira inonaka yekukubatsira kugutsa zvido zvako zvinokanganisa kunze kwese munyu uye ine zvakawanda zvinovaka muviri. Izvi zvinokanganisa chickpeas zvakasvibiswa nezvinonhuwira, zvinoputika harissa seasoning uye mafuta epeanut akawanda akawanda.
Zvimwe
- 1 inogona (15 o unces) hapana yakawedzerwa munyu chickpeas , yakanatswa uye yakashambidzwa
- 2 maspuniki epianut mafuta
- 3 maaspuniki harissa seasoning
Kugadzirira
- Ikoji inopisa kusvika 400F. Tora bhokiti nebhandi.
Dry chickpeas nemapurasitiki mapepa uye iwe unogona. Wedzera chickpeas kune imwe ndiro uye udonhe nemafuta epepanut. Paridzai pamwe chete pamusoro pekubheka pepa rimwe chete.
Roast chickpeas kwemaminitsi 20 kusvika 25 kana kusvika crispy. Bvisa kubva muvheni uye nzvimbo chickpeas kumashure mubhokisi.
Toss ne harissa seasoning kusvikira yakagadzirwa. Dzokerazve kubheka rekubika kuti itonhorere.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe usina mafuta epepanut, shandisa maorivhi, avocado, kana mafuta e-canola.
Iwe unokwanisa kunyorera chickpeas idzi pamwe nemamwe mimwe mikoro yaunosarudza, asi sarudza zvinonhuwira zvisina chawedzerwa munyu kuti uchengetedze ropa rinoshamwaridzana.
Kubika uye Kushumira Mazano
Dry chickpeas uyewo iwe unogona kuvabatsira kuwana crispy.
Vanogona kugadzirwa mberi kwenguva uye vasati vagoverwa musi weSvondo kuti vakupei kwevhiki inokosha yezvokudya zvinonaka zvine utano kuti zvivepo. Iwe unogonawo kuwedzera izvi chickpeas ku salads nemaspire sezvinotsiva croutons.