Salad a na -ekpo ọkụ nke nwere chickpeas na -esi ísì ụtọ, ọkụkọ na uwe tahini na -acha anwụrụ ọkụ ga -akpọbata gị.
Ndinaya
Wepu aka gi, ugu udiri lattes-salad a nwere chickpeas na-ekpo ọkụ na oseose n'ezie aga na-enye gị ọdịda mmetụta. Chickpeas na-ekpo ọkụ, nke a ṅara n'ọkụ dị na salad a na-ejupụtakwa na ọkara iko nwere gram 6 nke protein na gram 6 nke eriri. Ị ga-ahụkwa protein ndị ọzọ na salad a sitere na ọkụkọ rotisserie shredded siri ike (ma dị mma!). Na mgbakwunye, enwere abụba dị mma sitere na mgbakwasa mmiri ara ehi na-enweghị mmiri ara ehi emere site na tahini na mmanụ oliv na-amaghị nwoke. (Ọzọ: Salad dabeere ọka nke na-eju afọ)
Na mkpokọta, ngwakọta protein na abụba dị mma (gbakwunyere eriri sitere na chickpeas) bụ kpọmkwem ihe ịchọrọ iji mee ka afọ gị na -ekpo ọkụ, jupụta, na obi ụtọ na mgbede ọdịda oyi na -abịa. Nnukwu efere a na -atọ ụtọ nwekwara vitamin A na K na folate sitere na letus Bibb, yana vitamin C na lycopene sitere na tomato, yabụ ị ga -enweta ọgwụ na -edozi ahụ nke ọma iji nyere gị aka inwe mmetụta nke ọma ka oge na -agbanwe. (Nke metụtara: ofe nri a juputara ọkụkọ, akwụkwọ nri, na ọkụkọ n'ụzọ kacha mma)
Site na anwụrụ ọkụ, oseose, na ude niile dị n'otu nri na -atọ ụtọ, atụla gị anya ma ọ bụrụ na salad a dị mma aghọọ ọkacha mmasị gị n'oge ọdịda.
Salad na-ekpo ọkụ nwere chickpeas na ọkụkọ na-esi ísì ụtọ (+ Smoky Tahini Dressing)
Na -eje ozi 4
Efrata
- 8 iko letus Bibb organic, kewapụrụ n'ime akwụkwọ nke ọ bụla
- ose, ọkụkọ eghere eghe, na -ekpo ọkụ (lee n'okpuru)
- 1 iko tomato, sliced
- 16 ounces organic rotisserie chicken, adọwara
- mgbakwasa tahini anwụrụ ọkụ (lee n'okpuru)
Maka chickpeas na-esi ísì ụtọ:
- 1 nwere ike (15.5 ounces) chickpeas organic (aka garbanzo agwa), nke gbara mmiri, insachapụ ma kpochaa
- 2 ngaji mmanụ oliv na-amaghị nwoke
- 1/2 teaspoon paprika anwụrụ ọkụ
- 1/2 teaspoon cumin
- 1/4 teaspoon chili ntụ ntụ
- 1/8 teaspoon ose cayenne
- Himalaya pink nnu nụrụ ụtọ
Maka mgbakwasa:
- 1/4 iko ihe ọṅụṅụ lemon
- 1/4 iko tahini tapawa
- 1/4 iko apụl cider mmanya
- 1/4 iko + 2 tablespoons extra-amaghị nwoke mmanụ olive
- 3/4 iko mmiri dị ọcha
- 1/4 iko yist oriri
- 1 tablespoon Annie's Organic Horseradish mọstad
- 1 1/2 paprika anwụrụ ọkụ
- 1 1/2 teaspoons cumin
- 1/4 teaspoons chili ntụ ntụ
- 2 teaspoons aki oyibo aminos
- 1 nnukwu garlic
- Himalaya pink nnu nụrụ ụtọ
Ntuziaka
- Kpoo oven ruo 350 ° F.
- Tụba chickpeas na mmanụ oliv n'ime mpempe achịcha nke e ji aluminom kpuchie ya, ruo mgbe chickpeas na-ekpuchi nke ọma.
- Richaa chickpeas maka ihe dịka nkeji 45, ma ọ bụ ruo mgbe chickpeas na-acha edo edo na crunchy. Wepu ya na oven ka ajụkwa ntakịrị. Mgbe ahụ, tụba ha na nnukwu efere na paprika, cumin, chili ntụ ntụ, na cayenne, wee fesaa ya na nnu.
- Iji mee uwe: Tinye ihe eji esi nri na Vitamix ma ọ bụ ngwa ngwa ngwa ngwa ọzọ wee gwakọta ruo mgbe emulsified. Gbanwee nnu ka ọ dị ụtọ.
- N'ime nnukwu efere salad, tufuo letus, chickpeas na -ekpo ọkụ, tomato na ọkụkọ nwere ihe dị ka iko 1/2 nke akwa tahini anwụrụ ọkụ, ma ọ bụ ezuru uwe iji kpuchie. (Ị nwere ike idowe ihe mgbakwasa fọdụrụnụ maka iji emechaa na ngwa nju oyi.) Nwee obi ụtọ!