Mackerel pamwe chickpeas

Zvakanaka shamwari, nhasi tinokuunzira iwe zvakare mufaro wakatorwa kubva kune yedu Peruvian cuisine. Tinoziva kuti zvakakosha sei kushandisa nguva nekuchenjera, muzuva redu rezuva, kunyanya munguva idzo apo basa rinotiganhurira kune kanguva kadiki kuti tikwanise kuzadza simba uye kuchengetedza muviri uine hutano sezvinobvira. Kana iwe uri mumwe weava vanhu kana kuti usiri kana mudi wezvekudya zvakaomesesa, nhasi tinokuunzira yekubika yakanakira iwe.

Tinoziva kuti kunetseka kunotenderedza kurarama kwedu zuva nezuva kunoita kuti tifunge kuti hazvibviri kuwana kudya kwakakwana, uye kuti kudya zvine utano kunoda nguva yakawanda mukicheni. Zvinoita kuti tiende kune zvishuwo zvidiki, izvo zvinotibvisa mumatambudziko, asi zvinopedzisira zvave zvisina hutano uye dzimwe nguva zvichitirwarisa.

Nhasi tinokuunzira recipe yakakosha iwe, sezvo tichiziva kusarudzika kwatinoita pakusarudza chekudya, uye zvakanyanya kukosha kuti zvakatora nguva yakareba sei kuti tizviite, mackerel pamwe chickpeas Zviri nyore nekuda kwekugadzirira kwayo munguva pfupi uye ine hutano hwakanyanya. Iwe ucharavira chikafu chinonaka ichi chehove yakanaka kwazvo, inoratidzwa nekuve nekunaka kwakasimba uye zvakare kuve nekusimba kwakasimba, inova mackerel. Kuve protagonist pazuva rino, ichaperekedzwa neinonaka ine nyoro, asi inonaka inonaka senge chickpeas.

Wakamirira chii! Usazvipotsa, iwe unozozvida uye zvinozadza muromo wako nekunaka kwakapfuma, kunyanya kana iwe uchida zvegungwa, chichava chiitiko chikuru. Uye pasina imwezve ado, ngatitangei.

Mackerel ane chickpeas recipe

Zvimwe

Kugadzirira kweMackerel nemachickpeas

Muchikafu ichi, chinhu chimwe chete chichatora nguva shoma chichava chickpeas, edza kuvagadzirira kare kuitira kuti paunogadzira kudya kwako kwemasikati, zvichava nyore kwauri mukicheni.

Kuti utange kuita zvinotevera:

Mundiro kana mumudziyo unoisa ½ kilo yepizi uye uchawedzera mvura, kazhinji kakapetwa katatu mvura inopetwa nepeas inoiswa. Uye unovasiya kuti vanyure zuva rakapfuura, ndiko kuti, kubva husiku hwapfuura, inguva yenguva ye8 kusvika ku12 maawa.

Kana nguva yafamba, mumvura imwe chete tinoendesa chickpeas muhari, inogona kunge iri yekubikira kana yechinyakare, (mutsauko uripo pakati pezviviri ndewekuti mune yekumanikidza cooker zvinotora nguva shoma kubika chickpea. )

Mupressure cooker unoisiya ichibika kwemaminetsi angangoita 15 pamoto wepakati nepakati, (rangarira kuti wabvisa kubva mukupisa, unofanirwa kumirira 20-25 maminitsi kuti pressure idonhe uye unogona kuvhura hari yako. Unosiya zvechinyakare. poto kweinenge 1 awa kana 1 awa nehafu pamusoro pepakati kupisa, ichikurudzira nguva dzose, pakupera kana vagadzirira iwe unowedzera munyu kune zvaunoda, kuitira kuti chickpea ganda rirambe rakanyorova uye rakasimba.

Zvadaro, mupoto woisa mvura ine munyu mushoma worega ichifashaira, kana mvura yapisa woisa ½ kilo yehove dzemackerel woisiya kwekanguva kaviri. Mushure mekunge nguva yapera, iwe unoitora uye isu tinotanga kucheka kana kuputika hove.

Zvino kunze kweizvo zvatatogadzira, tichasvuura nekucheka madomasi maviri epakati, madiki. Zvadaro tinocheka 2 hanyanisi huru kuita zvidimbu zvidiki kana saizi yaunoda, nenzira imwecheteyo tinocheka mhiripiri kuita zvidimbu, chikafu chatichashandisa chakachekwa kare, tinotora pani yatichawedzera mafuta (muorivhi kana muriwo; zvichienderana nekuravira kwako) woisa munyu uye mhiripiri sezvaunoda. Zvadaro tichaisa hove uye chickpeas zvakatogadzirwa mumapfekero atanga tichigadzirira. Kuwedzera kapu yemvura kunogona kubva kumvura yakasara kubva kune chickpea, kana kwatinobika hove zvishoma, uye rega ibike kusvikira mvura yapera uye ndizvozvo.

Isu tinogadzirira kusungira uye zvisati zvaitika, iwe uchagadzirira ½ kilo yeyero mbatatisi, iyo yakagadzirira isu tichacheka kuita zvidimbu. Uye tinoisa kugadzirira kwedu pandiro uye tiri kuisa zvimedu zvembatata, tinocheka parsley shoma uye tinoiparadzira pamusoro, unogona kushumira ichi chinonaka chekugadzirira nechikonzero chemupunga kune unofarira.

Ndinovimba yakakushandira, uye iwe unogona kugovera mufaro uyu neshamwari dzako nemhuri. Iva nepurofiti yakanaka.

Mazano ekugadzira zvinonaka

Mukuwedzera pakuva chirairo chakareruka, tinoda kukupa mazano akareruka ekupedzisira kunonaka, uye imwe nzira yekugadzirira izvi zvinonaka zvekudya.

 Usati waisa hove mukupfeka, unogona kuisanganisa kana kuipfuudza neupfu uye kana uine breadcrumbs inoshandawo. Izvi zvinobvumira kuti ive nekunaka kwakasiyana uye crunchy kuenderana kana kuravira.

Kana iwe uchida chili, pachinzvimbo chekuwedzera mhiripiri, wedzera chili kana iwe uchida zvese panguva imwe chete.

Kana iwe uine muto wehuku mufiriji yako, pachinzvimbo chekuwedzera mvura yakabikwa, iwe unowedzera muto uye unopa iyo yakasimba uye yakanyanya kunaka. Uye hazvizoremedze kunaka kwehove. 

Uye kana iwe uchida kuedza imwe rudzi rweprotein, wakasununguka kuita kudaro. Sezvo iyi resipi iri yepasirese mune icho chikamu, ichichinjika kune akasiyana zvinonaka zvemunhu wega.

Kana iwe uchida kunhuhwirira kwetart, wedzera muto weremoni kuhove usati waisanganisa mukupfeka, uye rega igare kwemaminetsi gumi-10.

Paunorega chickpeas ichinyura, unogona kuwedzera soda shoma, iyo ichaita kuti vagadzirire kubika, munguva shoma. Uye kana iwe usina nguva yekuzvigadzirira, tine rubatsiro rukuru, kuti tinogona kuvawana muchitorosi, vakatogadzirirwa mumharidzo dzakasiyana. Zvinofanira kucherechedzwa kuti vanouya vari mugaba.

Ziso! Kana waisa bicarbonate pamvura yawakapfavisa nhiyo, rasa mvura iyoyo nenguva uye woigeza zvakanaka.

Uye isu tinoda kuita kuti zvive nyore kwauri mukicheni, saka kana iwe wanga usina nguva yekunyudza chickpeas zuva rapfuura, kana iwe wakanganwa. Uchaita zvinotevera, mu microwave container, remember very well it must be special for microwave, you are going to put the chickpeas mari yauchashandisa, woisa mvura kusvika chickpeas dzapfachukira woisa kana kuputira pamusoro. iyo nebepa kuMuchoto uye neforogo unovhura kaburi kadiki, kana izvi zvangoitwa, unoenda nazvo kune microwave kweanenge maminitsi gumi nemashanu, nekupisa kwakanyanya. Ipapo iwe unovatora kunze kweiyo micro uye woirega ichitonhorera uye voila, ivo vakagadzirira kubika zuva rimwe chetero.

Kunyange zvakadaro, ndinovimba matipi aya anogona kukubatsira mune yako resipi kana kugadzirira. Tinoziva kuti uchanyatsonakidzwa nekunakirwa kwairi uye kuti idhishi rakakodzera kunyange kugovera pane chero imwe zororo. Usakanganwa kugovera zvinhu izvi neshamwari dzako uye nezvimwe neavo vanogovana rudo rwekuravira kwakanaka uye kunhuhwirira kwakanyanya, kusvika shamwari inotevera.

Kukosha kwehutano

Zvokudya zvakanaka uye kuva nezvokudya zvine mwero harisi basa riri nyore zvakare; Zvisinei, hapana chakanaka chiri nyore, asi nekufamba kwenguva zvinova nyore, nokuti munguva dzino vanhu vakawanda vave vachifarira muviri une hutano uye unoyevedza, saka chimwe nechimwe chezviyo, iyo Recipe vashandi vane zvinhu zvinokosha uye mavitamini uye tichakutsanangurira pazasi:

Mackerel, pamusoro pekuve nekunaka kwakakurumbira, zvakare yakapfuma mune zvakasiyana zvivakwa uye ine zvakawanda zvakanaka zvekutarisira muviri wako uye hutano. Kutanga nenyaya yekuti ishamwari yakanaka kwazvo yekutarisira hurongwa hwemwoyo yedu, kuva nehuwandu hwezvatinoti fatty acids uye omega 3, kuva mupiro wakanaka wekuchengetedza hutano hwehutano hweropa, kuderedza triglycerides uye cholesterol.

Mukuwedzera, ihwo hunosimbisa huremu hwehuremu hwako, izvi ndezvokuti haina makhahydrates asi pane zvinopesana, ine yakakwirira yehutano hwakanaka hweprotein, apo ichipa hutano uye mafuta echisikigo pakudya kwedu.

Iine zvicherwa zvinodiwa, kureva kuti, zvakakosha zvikuru kusimbisa immune system. Imwe yadzo ndeye selenium, iyo inobatsira uye inodzivirira muviri kubva kune zvirwere uye kukuvadzwa kunokonzerwa nemahara radicals, inobatsira mukubereka (mukuumbwa kweDNA) uye inobatsirawo kushanda kwakakodzera kwetachiona gland.

Uye pakupedzisira, inewo mavhitaminzi akapfuma akadai seboka B, nekusimbisa B12 uye mavhitaminzi A uye D. Ukuwo, chickpeas ane zvikuru zvinoshamisa zvinhu, ndizvozvo, zviri pachena tinogona kubvisa zvakawanda utano zvinobatsira nokudya ichi chinonaka legume. . Ipuroteni yemiriwo yakanakisa, inoderedza huwandu hwecholesterol yakaipa, mavitamini emhando B1, B2, B9, C, E uye K pamwe chete nemaminerari, ayo ari iron, calcium, potassium, phosphorus, zinc, magnesium. Kukosha kutarisira kudzivirirwa kwemuviri wedu unokosheswa.