Peruvian taum

El Peruvian taum Nws yog ib qho ntawm cov paub zoo tshaj plaws legumes (cov noob uas loj hlob hauv cov pods) hauv Peru thiab thoob plaws ntiaj teb. Nws yog tus cwj pwm los ntawm muaj ntau fibers thiab proteins, ntxiv rau qhov qab qab thiab lub hauv paus kev ntxhib los mos hauv Latin American cuisine.

Hom taum no kuj dais lub npe Canary taum nyob rau hauv ib cheeb tsam xws li Mexico, thiab tuaj yeem ua zaub mov nrog txhua yam khoom noj. Nyob rau hauv tib txoj kev, nws yog ua tau kom haus nrog tortillas, quesadillas thiab sopotes, nrog taum refried los yog ua ib lub tais loj nrog cov mov dawb los yog cov qos yaj ywm boiled.

Nyob rau hauv tib lub siab, lub Peruvian taum Tshwj xeeb, nws tso cai rau peb tshawb nrhiav cov kev sib tw tshiab hauv cov tais diav uas peb xav npaj thiab yog li muab ntau yam rau peb cov zaub mov noj qab haus huv, cua thiab pheej yig.

Hauv qhov no, hnub no peb yuav qhia ib daim ntawv qhia Peruvian taum, uas qhia txog txhua qhov zoo ntawm cov noob no, koom tes nrog lwm cov khoom xyaw uas yooj yim nkag tau thiab npaj sai, yog li peb caw koj los nyeem ntxiv thiab tshawb pom, ntxiv rau txhua yam uas taum no tau pab txhawb.

Cov khoom xyaw

• 1 kilo ntawm Peruvian taum
• 2 tbsp. ntawm lard los yog zaub roj, raws li saj
• 1 tbsp. cumin
• 1 dos loj
• 3 sprigs ntawm chives
• 1 khob smoked nqaij npuas kib los yog smoked sausage
• 3 cloves ntawm qej
• 2 txiv lws suav siav
• 4 daim kav ntawv
• 2 liv dej
• Ntsev thiab kua txob rau saj

Tais diav

• Lub tais
• Riam
• Txiav board
• Frying lauj kaub
• Lub tais
• tob lauj 

Npaj

thawj, soak cov taum nyob rau hauv ib lub tais ntawm dej ntau thaum hmo ntuj los yog kom txog thaum npaj txhij.

Hnub tom qab, cov taum yuav o, qhov no yog thaum koj yuav tsum ntxuav thiab ntws lawv.

Los sai sai, muab lawv tso rau hauv lub lauj kaub tob nrog dej txaus, yog li ntawd nws npog txhua lub noob zoo. Muab lawv ua noj tshaj li cua sov thiab Cia boil rau li 30 mus rau 40 feeb.

Thaum cov no ua noj txiav nyob rau hauv nruab nrab pieces lub nqaij npuas kib los yog chorizo (Txhua yam uas koj tau xaiv raws li tus saj ntawm tus neeg tab tom npaj nws) thiab khaws cia rau hauv ib lub khob.

Tam sim ntawd chop lub chives, dos, lws suav thiab qej finely. Cov khoom xyaw no yuav muab tso rau hauv lub lauj kaub, yav tas los rhuab, nrog butter lossis roj, kom lawv kib. Tsis yog nres ntaus kom tsis muaj dab tsi sticks thiab hlawv.

Thaum cov khaub ncaws yuav ua xim av, ntxiv cov nqaij npuas kib thiab ua noj ntxiv kom txog thaum lawv tau tso lawv cov roj ntsha.

Lub sijhawm no, cov taum yuav tsum tau npaj kom muag, yog tias muaj, nws yog lub sijhawm los muab tag nrho cov khoom xyaw. Yog li, peb mus ntxiv cov sofrito rau lub lauj kaub taum, ntxiv peb sib xyaw cov nplooj coriander los yog tshiab coriander thiab cumin, Peb muab ntsev rau saj thiab cia ua noj rau lwm 15 mus rau 20 feeb tshaj qhov nruab nrab kub, nco ntsoov xyuas qhov tsw.

Thaum kawg, kuaj rau seasoning thiab noo noo theem, yog tias nws nyob ntawm theem koj nyiam, tua lub tshav kub thiab cia sawv ntsug ob peb feeb. Pab nyob rau hauv ib lub tais tob los yog nyob rau hauv ib lub tais loj, Nrog rau cov nplej dawb, chifa, yucca, qos yaj ywm boiled los yog ib lub tuber ntawm koj xaiv.

Cov lus qhia thiab cov tswv yim los txhim kho kev npaj 

• Cov nqaij tuaj yeem hloov tau los ntawm hom protein uas koj nyiam thaum lub sijhawm hnav khaub ncaws, yog nqaij qaib, qaib, nqaij nyuj los yog nqaij npuas.
• Muab cov taum tso rau hauv dej pab lawv ua noj sai dua.
• Taum kuj tuaj yeem ua rau hauv ib qho siab cooker, tsuav yog tiv thaiv kev sib tsoo hauv chav ua noj thaum siv cov tais diav no. 
• lub taum siav tuaj yeem khov rau tom qab siv, txij li lub hnab 1 kilo yields ntau tshaj 20 khob.
• Taum kuj tseem siv tau ua puree los yog porridge rau lwm yam kev npaj. 

Cov yam ntxwv ntawm Peruvian taum

El Peruvian taum los yog Mayo Coba, yog a Cov taum qhuav hauv cov duab oval feem ntau hauv Latin American cuisine, medium loj thiab ivory daj nyob rau hauv cov xim. Lawv nyob hauv South America, paub los ntawm ntau lub npe xws li Peruvian taum, Canary taum lossis Mexican yellow taum.

Lub rooj noj zaub mov dav dav

El Peruvian taum Nws yog qhov zoo tshaj plaws ntawm cov protein nrog cov ntsiab lus fiber ntau, Ib yam li ntawd, nws yog cov muaj vitamin B, raws li qhov tsim nyog rau lub cev xws li niacin, Riboflavin thiab folic acid. Tsis tas li ntawd, Nws boasts cov zaub mov xws li hlau, tooj liab, zinc, phosphorus, potassium, magnesium thiab calcium.

Tsis tas li ntawd, taum yog nplua nuj nyob rau hauv minerals thiab fibers, tsis muaj cov roj saturated, zoo li cov ntaub ntawv muaj nyob rau hauv qee cov tsiaj proteins. Nws yog ib qho khoom siv rau lub plawv noj qab haus huv, vim nws tuaj yeem pab txhim kho cov ntshav cholesterol, ib qho ntawm cov ua rau mob plawv.

Nyob rau hauv tib txoj kev, Peruvian taum yog qhov zoo tshaj plaws ntawm sodium, noj fiber ntau thiab protein, yog li ntawd, nws yog ib daim ntawv qhia zoo tshaj plaws rau kev ua noj tas li vim nws tso cai rau koj tswj cov khoom noj uas muab rau koj tsev neeg.

Nyob rau hauv cov ntaub ntawv ntawm phem, nws cov khoom thiab cov as-ham yog lwm tus, uas sawv tawm raws li hauv qab no:

Rau 100 grams nqaij npuas los yog nqaij npuas kib muaj:

• Cov caloriesUa: 242g
• Tag nrho cov rog: 14 Art
• Cov roj (cholesterol) siab: 80 mg
• Sodium: 62 mg
• Cov roj saturated: 5 Art
• Qab ZibUa: 423g
• Kev Cuam TshuamUa: 27g
• HierroUa: 0.9g
• CalcioUa: 619g

Tam sim no, Nyob rau sab zaub, cov as-ham zoo li qab ntxiag thiab muaj feem ntau dua, vim hais tias, raws li lawv yog cov khoom ntawm zaub keeb kwm thiab yog li ntawd ntuj, lawv cov indexes siab tshaj cov khoom xyaw ntawm tsiaj pab los yog tsim.

Rau txhua 100 grams dos peb muaj:

• Cov caloriesUa: 40g 
• Kev Sodium4: XNUMX XNUMXmg
• Qab Zib146: XNUMX XNUMXmg
• CarbohydratesUa: 9g
• Fiber ntau kev noj hausUa: 1.7g
• Qab zibUa: 4.2g
• MagnesioUa: 612g
• Calcio23: XNUMX XNUMXmg

Rau 100 grams ntawm chili muaj:

• High concentration ntawm vitamin C, A thiab B6
• Qab Zib1134: XNUMX XNUMXmg
• Hierro398: XNUMX XNUMXmg
• Magnesium thiab antioxidants: 22 mg

Rau 10 grams ntawm coriander los yog coriander peb pom:

• Vitamin C thiab Beta Carotene: 340 mg
• Calcio124: XNUMX XNUMXmg
• Phus Thas48: XNUMX XNUMXmg
• Hierro4: XNUMX XNUMXmg
• selenium3: XNUMX XNUMXmg
• Cov caloriesKcal: 27 kcal

 Rau 80 grams ntawm qej muaj:

• Cov caloriesUa: 35g
• Kev Cuam TshuamUa: 0.8g
• Rog tag nrhoUa: 0.2g