El Peruvian bhinzi Ndiyo imwe yembeu dzinozivikanwa zvikuru (mhodzi dzinorimwa mumapods) muPeru uye pasi rose. Iyo inoratidzirwa nekuve nemafuta akawanda uye mapuroteni, kunze kwekunakidza kunonaka uye nheyo yezvinyorwa muLatin America cuisine.
Mhando yeBhinzi iyi ine zita zvakare Canary Bean munzvimbo dzakaita seMexico, uye inogona kupihwa sendiro yepadivi ine marudzi ese echikafu. Nenzira imwecheteyo, zvinokwanisika kudya ne tortillas, quesadillas uye sopotes, nebhinzi dzakafiritwa kana sendiro huru inoperekedzwa nemupunga chena kana mbatatisi yakabikwa.
Nenzira imwe cheteyo, the Peruvian bhinzi Kunyanya, zvinotibvumira kuongorora matambudziko matsva mundiro dzatinoda kugadzirira uye nekudaro kupa zvakasiyana-siyana kune yedu cuisine nenzira ine hutano, inonaka uye yakachipa.
Mune ino kesi, nhasi tichadzidzisa mabikirwo Peruvian Beans, iyo inosimbisa kunaka kwese kwembeu iyi, vakabatana pamwe chete nezvimwe zvinoshandiswa zviri nyore uye zvinokurumidza kugadzirira, saka tinokukumbira kuti uenderere mberi nekuverenga nekutsvaga, kuwedzera kune zvese izvo Bean iyi inofanirwa kubatsira.
Zvimwe
- 1 kilo yebhinzi dzePeruvia
- 2 tbsp. mafuta emuorivhi kana mafuta emiriwo, maererano nekuravira
- 1 tbsp. kumini
- 1 hanisi huru
- 3 mashizha echives
- 1 kapu inosvuta bhekoni kana soseji inosvuta
- 3 clove yegariki
- Madomasi 2 akaibva
- 4 coriander mashizha
- 2 litres emvura
- Munyu uye pepper kuravira
Midziyo
- Bowl
- Banga
- Kucheka bhodhi
- Kupukuta pani
- Bowl
- Hari yakadzika
Kugadzirira
Chokutanga, sora bhinzi mundiro ine mvura yakawanda usiku hwose kana kuti kusvikira gadziriro yaitwa.
Mangwana acho bhinzi ichazvimba. apa ndipo paunofanira kuwacha nekuapedza.
Kuuya manje, zviise mupoto yakadzika ine mvura yakakwana; kuitira kuti ifukidze mhodzi imwe neimwe zvakanaka. Vaise kuti vabike pamoto wakadzika uye Rega kubika kwemaminitsi makumi matatu kusvika makumi mana.
Uku vachibika Corte muzvidimbu zvepakati bhekoni kana chorizo (zvose zvamakasarudza maererano nokuravira kwomunhu ari kugadzirira) uye muzvichengete mumukombe.
Pakarepo cheka chives, hanyanisi, matomatisi negariki zvakanaka. Izvi zvinongedzo zvichaiswa mupani, yaimbopiswa, nebhota kana mafuta, kuitira kuti fry. Aihwa rega kurova kuitira kuti pasava neanonamatira uye anopisa.
Kana zvipfeko zvave kuda kutsvukira, wedzera bhekoni uye ramba uchibika kusvikira vabudisa mafuta avo chaiwo.
Panguva ino, bhinzi inofanira kunge yakagadzirira kupfava, kana zvakadaro, inguva yekubatanidza zvose zvinoshandiswa. Saka, takaenderera mberi nekuwedzera sofrito muhari yebhinzi, mberi tinobatanidza mashizha ecoriander kana coriander itsva uye kumini, Tinoisa munyu kuti toravira uye tinobvumira kubika kune imwe maminitsi gumi nemashanu kusvika makumi maviri pamusoro pekupisa kwepakati, nguva dzose tichitarisa kunaka.
Pakupedzisira, bvunzo yekurungwa uye mwando mwero, kana iri pamatanho aunoda, bvisa kupisa uye rega kumira maminetsi mashoma. Shumira mundiro yakadzika kana mundiro huru, Famba nemupunga chena, chifa, yucca, mbatatisi yakabikwa kana chero tuber yaunosarudza.
Mazano uye mazano ekuvandudza kugadzirira
- Nyama inogona kutsiviwa nerudzi rweprotein yaunoda panguva yekupfeka, ingava huku, huku, yemombe kana yenguruve.
- Isa bhinzi kuti dzinyorove inovabatsira kubika nekukurumidza.
- Bhinzi dzinogona kubikwa mu a pressure cooker, chero kudzivirira chero njodzi mukicheni paunenge uchishandisa mudziyo uyu.
- ari bhinzi yakabikwa inogona kuiswa muchando kuti ishandiswe gare gare, sezvo bhegi rekirogiramu rinobereka zvinopfuura makapu makumi maviri.
- Bhinzi inogona kushandiswawo se puree kana porridge kune kumwe kugadzirira.
Hunhu hwePeruvia Bean
El Peruvian bhinzi kana Mayo Coba,iri a Bhinzi yakaomeswa yakaita oval shape inowanikwa muLatin America cuisine, yakakura zviri pakati nepakati uye yenzou yero muruvara. Ivo vanobva kuSouth America, vanozivikanwa nemazita akasiyana sePeruvian bean, Canary bean kana Mexican yellow bean.
General nutritional table
El Peruvian bhinzi Ndiyo yakanaka sosi yeprotein ine yakakwira fiber, Saizvozvo, ine vhitamini B, sezvinodiwa kumuviri seniacin, Riboflavin uye folic acid. Zvakare, Iyo ine zvicherwa zvakadai sesimbi, mhangura, zinc, phosphorus, potassium, magnesium uye calcium.
Zvakare, bhinzi dzakapfuma mune zvicherwa uye fiber, usave nemafuta akazara, sezvazvakaita kune anowanikwa mune mamwe mapuroteni emhuka. Icho chinhu chine hutano hwemoyo, sezvo inogona kubatsira kuvandudza mazinga eropa cholesterol, chimwe chezvikonzero zvikuru zvekufa kwemoyo.
Nenzira imwecheteyo, Bhinzi yePeruvia inzvimbo yakanaka kwazvo yesodium, dietary fiber uye protein, saka, iri resipi yakakodzera yekuramba uchibika nekuti inobvumidza iwe kudzora chikafu chinopihwa kumhuri yako.
Munyaya ye nasty, zvikamu zvayo uye zvinovaka muviri ndezvimwe, zvinomira sezvizvi:
Kune 100 magiramu enguruve kana bhekoni pane:
- Makorori: 242g
- Mafuta ese: 14 gr
- Cholesterol: 80 mg
- Sodium: 62 mg
- Mafuta akazara: 5 gr
- Potasiamu: 423g
- Mapuroteni: 27g
- Hierro: 0.9g
- Calcio: 619g
Zvino, Kudivi remuriwo, zvinovaka muviri zvinotaridzika zvakanyanya kunakidza uye nepamusoro pezana, nekuti, sezvo zviri zvigadzirwa zvemuriwo kubva uye nekudaro zvakasikwa, iwo ma indexes akakwira kupfuura izvo zvinongedzo zvekupa mhuka kana kugadzirwa.
Pamagiramu 100 ega eiii tine:
- Makorori: 40g
- Sodium:4mg
- Potasiamu:146mg
- Carbohydrate: 9g
- Fiber zvinovaka muviri: 1.7g
- Shuwa: 4.2g
- Magnesio: 612g
- Calcio:23mg
Pamagiramu 100 echili pane:
- Kuwanda kwevhitamini C, A uye B6
- Potasiamu:1134mg
- Hierro:398mg
- Magnesium uye antioxidants: 22 mg
Kune gumi magiramu ekorianderi kana coriander tinowana:
- Vitamin C uye beta carotenes: 340 mg
- Calcio:124mg
- Phosphorus:48mg
- Hierro:4mg
- Selenium:3mg
- Makorori: 27 macalorie
Kune 80 magiramu egoriki pane:
- Makorori: 35g
- Mapuroteni: 0.8g
- Mafuta zvechokwadiles: 0.2g
