Izinhlobo Eziyi-15 Zobhontshisi Ozozenza Kusukela Kuqala (Ngoba Zivele Zinambithe Kangconywana Ngaleya ndlela)

Amagama Amahle Kakhulu Ezingane

Phansi:

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Ngithumele Nge-Imeyili Khombisa Esizeni

Amabhega kabhontshisi omnyama . Upelepele opheka kancane . Isobho likaLentil. Lezi zitsha zifakazela ukuthi ubhontshisi ungenza noma yini, futhi uma usuwazi ukupheka zoqala phansi (hhayi ukuthi asikuthandi ukusebenzisa ubhontshisi obusemathinini ku-pinch), uzovula zonke izinhlobo zemibono emisha yesidlo sakusihlwa. Nazi izinhlobo ezingu-15 zikabhontshisi ongazenza ekhaya, kanye namanye amaresiphi esiwathandayo esingawasebenzisa kuwo.

OKUHLOSIWEYO: Ungawapheka Kanjani Ubhontshisi Omisiwe (Ngoba Yep, Kuyindlela Engcono Kakhulu Yokuwudla)

Yini Ubhontshisi, Kahle?

Uyazi ukuthi ubhontshisi unjani ezingeni eliyisisekelo, kodwa ake sithole i-nerdy for a sec: Ubhontshisi uwuhlobo lwe-legume, okusho ukuthi ukhule ku-pods; ubhontshisi imbewu etholakala ngaphakathi kwesitshalo se-pod. Kunezinhlobo ezingaba ngu-400 ezaziwayo zikabhontshisi odliwayo, ngakho-ke akukho ukushoda kwezindlela zokupheka ezingasetshenziswa kuzo. Ngokuvamile, zivame ukuba namafutha amancane kanye nemithombo emikhulu yamaprotheni ne-fiber esekelwe ezitshalweni. Ubhontshisi udumile emhlabeni wonke, ikakhulukazi ku-Latin, Creole, French, Indian and Chinese cuisines.

Zithengiswa zombili zomisiwe futhi zifakwe ethini. Ubhontshisi osemathinini usulungele ukudliwa, ngenkathi ubhontshisi omisiwe zidinga i-TLC encane ngaphambi kokuba zidliwe. Okokuqala, zidinga ukucwiliswa ubusuku bonke emanzini ukuze ziqale ukuthambisa (nakuba uma ucindezelwe isikhathi, ukuziletha emathunjini futhi uzivumele zicwiliswe ihora kuzokwenza ubuqili). Khona-ke, ubhontshisi udinga ukukhanywa, ufakwe futhi uphekwe ngamanzi ahlanzekile noma izithako ezengeziwe ezifana nenyama nesitoko, okuzothuthukisa ukunambitheka kwabo. Kuye ngohlobo nobukhulu bukabhontshisi, ukuwapheka kungathatha noma yikuphi ukusuka ehoreni elilodwa kuye kwamathathu. Uma usuqedile, kufanele zibe ithenda futhi ziphekwe, kodwa zibe yi-al dente-hhayi i-mushy. Angagcinwa efrijini isonto lonke, efrijini izinyanga ezintathu noma adliwe uma umbona. Nazi izinhlobo ezingu-15 zikabhontshisi ukuze uqale.

Izinhlobo zikabhontshisi

1. Ubhontshisi Omnyama

Ngokunikezwa & frac12;-inkomishi ngayinye: amakhalori angu-114, amafutha angu-0g, ama-carbs angu-20g, amaprotheni angu-8g, ama-fibre angu-7g

Laba badabuka eNingizimu neMelika Ephakathi, ngakho-ke akumangazi ukuthi bayinkanyezi yezitsha eziningi zaseLatin naseCaribbean. Banokuthungwa okuthambile, okuthambile kanye nokunambitheka okukhilimu, okuthambile-njengobhontshisi abaningi, bathatha ukunambitheka kwanoma yini okuphekwe ngayo. Izitsha ezidumile ezihlanganisa ubhontshisi omnyama kukhona I-Cuban congrí , isobho likabhontshisi omnyama nama-taco.

Izame

• Ubhatata Nobhontshisi Omnyama Taco nge-Blue Cheese Crema
• Ubhontshisi Omnyama
• Isobho likaKhokhothi Elimnandi Elisheshayo nelilula

2. Cannellini Ubhontshisi

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-125, amafutha angu-0g, ama-carbs angu-22g, amaprotheni angu-9g, ama-fibre angu-6g

Ubhontshisi be-Cannellini bathandwa ngenxa yokuguquguquka kwawo, umsoco omaphakathi kanye nokuthungwa kwe-fluffy. Zivela e-Italy, seziyinsakavukela e-U.S., zivame ukusetshenziselwa izitsha zepasta, izitshulu kanye nesobho lendabuko leminestrone. Ubhontshisi we-Cannellini ungadideka kalula kubhontshisi wasolwandle noma omkhulu wasenyakatho (zonke ezintathu ziyizinhlobo zikabhontshisi omhlophe), kodwa empeleni zinomzimba omningi futhi zinomhlaba ukwedlula zombili. Ngezinye izikhathi zibizwa ngokuthi amabhontshisi ezinso ezimhlophe, uma nje ubona lokho kubhalwe esitolo sakho esikhulu.

Izame

• Ubhontshisi Be-Cannellini Oboshiwe nge-Prosciutto nama-Herbs
• Isaladi Ubhontshisi Othosiwe Nobhontshisi Omhlophe, Iimvuthu Yesinkwa kanye Nolamula Olondoloziwe
• I-One-Pan Sausage ene-Broccoli Rabe kanye Nobhontshisi Omhlophe

3. Izinso Ubhontshisi

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angama-307, amafutha angu-1g, ama-carbs angu-55g, amaprotheni angu-22g, ama-fiber angu-23g

Uma uke wazibuza ukuthi balithathaphi igama labo, yingoba ubhontshisi wezinso zimise okwezinso ezincane nje. Itholakala eMelika Ephakathi naseMexico, inoshukela ophansi futhi ayimnandi kancane futhi ipheka i-creamy futhi ithenda. Uzowathola emathanini okupheka kwepelepele, kanye nesobho le-minestrone, i-pasta e fagioli nama-curries.

Izame

• Kale Minestrone
• Ikhishi Sink Chili
• I-Pasta nobhontshisi

4. Ubhontshisi beGarbanzo

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-135, amafutha angu-2g, ama-carbs angu-22g, amaprotheni angu-7g, ama-fibre angu-6g

Mhlawumbe uyababiza uphizi esikhundleni salokho. Kunoma ikuphi, la mabhontshisi anomlingo, amnandi futhi anezinjongo eziningi. Izitshalo ezithambile, ezinamantongomane ziyisisekelo sakho kokubili ukudla kwaseMedithera naseMpumalanga Ephakathi kodwa zidumile emhlabeni wonke. Yishaye ibe i-hummus, uyigazise ize ibe crispy, isebenzise kusitshulu, ama-curries noma amasaladi, uwaguqule abe ama-burgers noma i-falafel-i-pantry i-oyster yakho.

Izame

• I-Chickpea kanye ne-Vegetable Coconut Curry
• I-Chickpea Burgers
• I-Hummus Yasekhaya Elula ene-Za'atar Pita Chips

5. Ubhontshisi Wamanzi

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-351, amafutha angu-2g, ama-carbs angu-63g, amaprotheni angu-23g, ama-fibre angu-16g

Ubhontshisi weNavy (aka haricot ubhontshisi) wavela ePeru ezinkulungwaneni zeminyaka edlule. Naphezu kwegama lazo, zimhlophe ngombala futhi zivame ukudideka namanye ubhontshisi omhlophe, njenge-cannellini kanye nenyakatho enkulu. Athambile, anesitashi kanye ne-nutty engathathi hlangothi, enambitheka kancane engathatha ukunambitheka kwanoma yini okuphekwe ngayo. Cishe uzohlangana nawo ekuphekeni kukabhontshisi obhakiwe nesobho, kodwa angasetshenziswa futhi izindlela zokupheka eziningi zebhontshisi ezimhlophe. I-Navy bean pie futhi iresiphi ethandwayo emasikweni amaSulumane.

Izame

• I-Slow-Cooker Ubhontshisi Obhakwayo
• Isobho seHam neNavy Bean
• Isobho likabhontshisi omhlophe waseMedithera

6. Ubhontshisi Omkhulu WaseNyakatho

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-149, amafutha angu-1g, ama-carbs angu-28g, amaprotheni angu-10g, ama-fibre angu-6g

Uma ngabe awukakagcwali ngobhontshisi omhlophe okwamanje, nalu olunye uhlobo oluhle kakhulu oluhlanganisa isitshulu, isobho nopelepele. Zibamba ukwakheka kwazo kahle futhi ziyakwazi ukumunca lonke ukunambitheka kwanoma imuphi umhluzi eziphekwe kuwo. Futhi zaziwa ngokuthi ubhontshisi omkhulu omhlophe, zidabuka ePeru futhi zilingana nobhontshisi omncane we-navy kanye nobhontshisi omkhulu we-cannelini. Banokunambitheka okuthambile, okuthambile okubenza babe yilabo abavakashela i-French cassoulet .

Izame

• Ubhontshisi Omhlophe nge-Rosemary kanye no-anyanisi we-Caramelized
• Utamatisi Nobhontshisi Omhlophe ku-Toast
• I-White Turkey Chili ne-Avocado

7. Ubhontshisi wePinto

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-335, amafutha angu-1g, ama-carbohydrate angu-60g, amaprotheni angu-21g, ama-fibre angu-15g

Amathuba ukuthi uke waba nalokhu ku-burrito kabhontshisi noma njengohlangothi lukabhontshisi othosiwe e-cantina yakho yasendaweni eyintandokazi. Amabhontshisi e-Pinto, atshalwa kulo lonke elaseNingizimu neMelika Ephakathi, adume kakhulu e-Mexican, Tex-Mex kanye ne-Latin cuisines. Zinambitheka kakhulu kunezinye izinhlobo zikabhontshisi, zinyakazisa ukunambitheka kwenhlabathi, okucebile, okunothile okungajabhisi.

Izame

• I-Homestyle Ilayisi nobhontshisi
• Ubhontshisi we-Southern Pinto nge-Ham Hocks
• Ubhontshisi we-Crock Pot Pinto

8. Lima Beans

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angama-88, amafutha angu-1g, ama-carbohydrate angu-16g, amaprotheni angu-5g, i-fiber engu-4g

Lawa mabhontshisi ayingqayizivele enza uhambo lusuka eNingizimu Melika ludlule eMexico naseNingizimu-ntshonalanga yaseMelika. Afana nophizi ngomqondo wokuthi awawunambithisisi u-um, ubhontshisi, ngenxa yokuntula igama elingcono—amantongomane futhi anoshukela anokwakheka okubushelelezi, okukhilimu (inqobo nje uma engaphekiwe kakhulu, okuyinto Ungawenza ube munyu.) Ubhontshisi we-Lima uyimfuneko kubhontshisi webhotela wesitayela saseNingizimu, oqanjwe ngokhilimu, ukuthungwa okubolile ubhontshisi okuthola lapho upheka, kanye ne-sucotash. Zilungele futhi isitshulu, amasobho ngisho nediphu likabhontshisi.

Izame

• I-Lima Bean Butternut Succotash
• Ubhontshisi WaseNingizimu
• I-Southern Succotash ne-Okra, Ummbila kanye Notamatisi

9. Ubhontshisi weFava

Ngokunikezwa & frac12;-inkomishi ngayinye: amakhalori angu-55, amafutha angu-0g, ama-carbohydrate angu-11g, amaprotheni angu-5g, i-fiber engu-5g

Okwaziwa nangokuthi ubhontshisi obanzi, ubhontshisi we-fava uvunwa kulo lonke elaseMedithera ukuze uthole imbewu yawo emnandi, ekhulisiwe. Zivamile ezitsheni zaseMedithera naseMpumalanga Ephakathi, kodwa futhi zenza izengezo ze-stellar kunoma iyiphi isaladi yasentwasahlobo noma isobho. Ubhontshisi we-Fava unenyama, ukuthungwa okuhlafunwayo kanye ne-nutty, ukunambitheka okumnandi nokubaba kancane. Qagela ukuthi kunesizathu esihle uHannibal Lecter ebathanda kangaka.

Izame

• I-Foul Mudammas (Egyptian Fava Beans)
• Ubhontshisi obanzi I-Asparagus Pea Spring Panzanella Isaladi
• Isobho se-Spring Minestrone ne-Pistachio Parsley Gremolata

10. Ubhontshisi Kuphela

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-359, amafutha angu-1g, ama-carbs angu-65g, amaprotheni angu-25g, ama-fibre angu-17g

Lezi bhontshisi ezincane eziluhlaza zithandwa kakhulu eMpumalanga naseNingizimu-mpumalanga ye-Asia, kanye ne-Indian Subcontinent. Zihamba ngamagama amaningi (igremu eluhlaza! maash! mongo!) futhi zinambitheka kamnandi. Noma ubani obukile Ihhovisi Kungenzeka futhi ukuthi uyazibuza ukuthi azinukelanga njengokufa, kodwa ungesabi—ubhontshisi obuhlumile kuphela obungenawo umoya owanele noma ukuhashazwa kuzonuka. Uma zilungiswe kahle, zinuka umhlabathi kanye nemifino. Ubhontshisi wemung uyizithako ezidumile ezitsheni, isobho kanye nama-curries, futhi uvame ukuphendulwa unamathisele kuma-dessert ahlukahlukene ase-Asia.

Izame

• Utamatisi Othoswe Ngomlilo kanye Nesobho Lobhontshisi We-Mung
• I-Mongo Beans
• I-Mung Bean kanye ne-Coconut Curry

11. Ubhontshisi Obomvu

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angama-307, amafutha angu-1g, ama-carbs angu-55g, amaprotheni angu-22g, ama-fiber angu-23g

Abanye abantu bacabanga ukuthi ubhontshisi obomvu nobhontshisi wezinso kuyafana, kodwa empeleni kuhluke kakhulu. Ubhontshisi obomvu (obuye ubizwe ngokuthi i-adzuki ubhontshisi) mancane, anambitheka kakhulu ubhontshisi futhi anombala obomvu ogqamile kunobhontshisi wezinso. Zivela eMpumalanga Asia futhi zinephunga elibushelelezi kodwa elinempunga. Ubhontshisi obomvu nelayisi kuyisisekelo seCreole, kodwa ubhontshisi obomvu nawo ulungele amasaladi, izitsha zikabhontshisi, ama-curries noma i-hummus. Okunamathiselwe kubhontshisi obomvu nakho kuvame kakhulu kwamanye ama-dessert ase-Asia, njenge-taiyaki.

Izame

• Ubhontshisi Obomvu Ongcono Kakhulu kanye Nelayisi
• Ubhatata Omnandi kanye nesobho likabhontshisi we-Adzuki
• I-Olive-Crusted Lamb with Adzuki Bean Stew

12. Ubhontshisi be-Flageolet

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angu-184, amafutha angu-4g, ama-carbs angu-28g, amaprotheni angu-10g, i-fiber engu-11g

Lawa mabhontshisi amancane, alula athandwa kakhulu eFrance, izwe lawo adabuka kulo. Zithathwa ngaphambi kwesikhathi futhi zomiswe ngokushesha, ngakho zigcina umbala wazo oluhlaza naphezu kokuba ziwuhlobo lukabhontshisi omhlophe. Uma usuqoqwe futhi usuphekiwe, ubhontshisi we-flageolet uba mnene, ukhilimu futhi uthambile futhi unokwakheka okuqinile, okufana nobhontshisi we-navy noma we-cannellini. Zisebenzise ezitsheni, ezitsheni nasemasaladini noma uziphekele ngokwazo njengokudla okuseceleni.

Izame

• Ubhontshisi be-Flageolet nge-rosemary ne-Thyme
• Isitshulu seWundlu esinama-Flageolets namaHerbs
• Ama-Flageolets ane-Autumn Greens kanye ne-Fresh Bacon

13. Ubhontshisi wesoya

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angama-65, amafutha angu-3g, ama-carbs angu-5g, amaprotheni angu-6g, ama-fiber angu-3g

Nansi i-legume eyodwa engakwenza konke, kusukela ebisini kuya ku-tofu kuya kufulawa. Ubhontshisi besoya baqale ukuvunwa abalimi baseShayina, kodwa bagcwele kulo lonke elase-Asia. Banokunambitheka okucashile kwe-nutty, okubavumela ukuthi bathathe ukunambitheka kwanoma yini okuphekwe ngayo. Yengeze kusitshulu nama-curries, noma uzidlise uwedwa ngemva kokuwoswa okusheshayo kuhhavini. (P.S.: Uma ubhontshisi wesoya uthathwa ungakakhuli futhi ushiywe emigodini yawo, ubizwa ngegama elithi edamame esikhundleni salokho.)

Izame

• I-Kongjang (Ubhontshisi Wesoya WaseKorea Osamisiwe Nomnandi)
• Imbiza Esheshayo Yekhari Yesoya
• Ubhontshisi Wesoya Othosiwe

14. Uphizi Olunamehlo Amnyama

Ngokuphakwa & frac12;-inkomishi ngayinye: amakhalori angama-65, amafutha angu-0g, ama-carbohydrate angu-14g, amaprotheni angu-2g, ama-fiber angu-4g

Ama-peas anamehlo amnyama adabuka e-Afrika, ngakho-ke akuyona imfihlakalo ukuthi kungani ehlala e- ukudla komphefumulo okuyisisekelo namuhla. Eqinisweni, abantu abaningi baseNingizimu Afrika nabaMnyama baseMelika bapheka ibhodwe minyaka yonke ngoSuku LukaNcibijane ukuze bathole inhlanhla. Zinokunambitheka okumnandi, okunomhlaba kanye nesitashi, ukuthungwa kwamazinyo. Sincoma ukuthi ube nazo ngesitayela saseNingizimu ngohlangothi lwerayisi nemifino ekhola, ikakhulukazi uma ungumuntu wokuqala osebenza isikhathi.

Izame

• I-Southern Black-Eyed Peas
• Isobho Elinamehlo Amnyama
• Black-Eyed Pea Masala with Kale

15. Udali

Ngokuphakwa & frac12;-indebe ngayinye: amakhalori angu-115, amafutha angu-0g, ama-carbs angu-20g, amaprotheni angu-9g, ama-fibre angu-8g

Ama-lentils ahlanganiswe emndenini owodwa nobhontshisi nophizi njengoba eyimifino futhi ekhula kuma-pods. Zivela kulo lonke elaseYurophu, e-Asia naseNyakatho Afrika futhi ngezinhlobo eziningi ezahlukene, ngokuvamile eziqanjwe ngombala wazo. Uhlobo ngalunye luyahlukahluka ngokunambitheka, ngakho-ke lungahluka kusuka kumnandi kuye komhlaba kuya kupelepele. I-Lentils ivame ukubizwa ngokuthi isobho nesitshulu zokupheka, kodwa zizwe ukhululekile ukuwaphonsa phezu kwesaladi ebandayo noma uwangeze kunoma yimaphi ama-casseroles e-vegan noma amabhaka, futhi. Futhi zinambitheka kahle namaqanda, ku-toast nasezitsheni zelayisi.

Izame

• I-Creamy Vegan Lentil kanye nemifino Egazingiwe Bhaka
• I-Radicchio, i-Lentil ne-Apple Salad ene-Vegan Cashew Dressing
• I-Easy One-Pot Lentil Kielbasa Isobho

OKUPHATHELENE: Ungagcina Isikhathi Esingakanani Ubhontshisi Omisiwe? Impendulo Yasimangaza

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni