Salads chikafu chepamusoro uye chinoperekedzwa nema legumes ihwo humbozha hwezvinovaka muviri kumuviri wedu. Imwe yemhando mbiri idzi inogona kuve chipingamupinyi sekudya kwevana, sezvo vachizeza kudya zvimwe zvekudya. Asi pane nguva dzose dzimwe nzira uye nziyo dzaungade, Naizvozvo, tine runyoro rudiki rwe legume salads yemhuri yese.
Isu tajaira tora nyemba mundiro inopisa; Iwo ndiwo akajairika nzira yekutaura kuti ivo zvipunu ndiro uye vanhu vazhinji vakadaro. Asi sarudzo yekuidya musaladhi inodarika dzimwe nzira dzekuidya uye kwaine kugona kudiwa zvakaenzana kune vakawanda. Hazvidikanwi kuitora muzhizha, sezvo inogona kutorwa gore rose, chero nguva yaunoda.
Legume chikafu chine utano
Legumes ndechimwe chezvokudya zvine hutano zvakanyanya zviripo, imbeu uye yagara ichionekwa seyakakodzera chaizvo kudya kwakakwana. Kune vazhinji vekudya kwekudya, ivo havagoneke kune uremu hwekudya, vachipihwa yavo yakakwirira caloric level.
Asi gakava rinomuka, sezvo kune vamwe Icho chikafu chinotofanira kudya. Chinhu chakakosha ndechekucherechedza chekusanganisa nacho, sezvo uchizviita nenyama yakadai sechorizo, soseji yeropa kana mbabvu zvinozoita kuti ive caloric uye izere nemafuta emakhahydrates.
Kune vana zvakakosha pakudya kwavo, zvichipihwa maitiro ayo akawanda uye nekuti chikafu chine zvakawanda zvinobatsira. Yakakwana kwazvo! Inopa zvakawanda mapuroteni ane zvirimwa, Izvo zvakaderera mumafuta, zvine hierro, fiber, yakaoma makhahydrates, vhitamini B e zvisingaverengeki zvicherwa.
Legume saladi, imwe nzira yekudya nyemba
Kudya nyemba mu saladhi ndeimwe nzira yekuzvidya, asi hazvizivikanwi mukicheni yedu. aripo misanganiswa isingaverengeki yemavara uye zvinonaka izvo vazhinji vavo vanokwezva nekungovaona chete.
Zvakakosha kuti vana vabvumen chikafu ichi kubva vachiri vadiki, kubva kumwedzi gumi nemiviri, pakati pavo pane chickpeas, nyemba, nyemba, peas ... uye ivo vanonyanya kupiwa mu purees. Kana vakura, unogona kuvapa anoyevedza saladhi seaya aticharondedzera gare gare.
Kugadzira saradhi haufanirwe kutevedzera mashoma matanho ari nyore. Malegume anobikwa obva asanganiswa nezvimwe zvakasiyana siyana. Pakupedzisira, mwaka nemafuta omuorivhi, munyu, vhiniga kana muto wemonamu.
Legume saladi
Iwo saladi Mabikirwo anokurumidza kugadzira uye ane asingaverengeki musanganiswa uye zvinonaka. Chinhu chimwe chete chakakosha pakuvagadzira nema legumes ndeyekuita kuti vatobikwa kare kuitira kuti iwe ugokwanisa kuunganidza ndiro yacho munyaya yemaminetsi mashomanana. Nekudaro, isu tine sarudzo ye tenga mbambaira dzakatobikwa uye muzvirongo, chimwe chinhu chinoita kuti basa redu rive nyore. Tevere, usapotsa aya mabikirwo mana akanakisa ekuti mhuri yese idye.
Chickpea saladi nemadomasi uye tuna dumbu
Zvimwe
- 400 g nhokwe, mbishi kana kubikwa
- Hafu tsvuku hanyanisi
- Gaba diki rechibage chakabikwa
- Gaba diki re tuna mumafuta
- Maviri epakati akachekwa gherkins
- 7 cherry madomasi
- Olive mafuta
- Waini vhiniga
- Sal
Isu tine huku dzakabikwa kare mundiro yesaladhi. Isu tiri kuwedzera iyo zviyo zvakachekwa zvakanaka. Muchikafu ichi, tuna mumafuta inowanikwa, asi inogona kutsiviwa zvakakwana netuna dumbu. Pakupedzisira, inoramba ichipfekedza saladhi nayo mafuta omuorivhi, vhiniga uye munyu.
Saladhi yakachena yebhinzi inodziya nemuriwo wakakangwa
Zvisungo:
- 350 g bhinzi dzakabikwa mugaba kana kumba
- 2 madiki maabergines
- 1 tsvuku bhero mhiripiri
- 1 apio
- 2 tomato
- 2 clove yegariki
- 1 yakachekwa pine nuts
- Yakaomeswa kana nyowani thyme kuravira
- oregano yakaoma kuravira
- Sherry vhiniga kuravira
- Extra virgin olive oil yekuravira
- Ground nhema mhiripiri
- Sal
Tinocheka miriwo kuita zvidimbu uye tinozvironga pane chitubu kana tireyi inogona kupinda muchoto. Tinovasasa nemishonga yekuravira uye nemafuta mashoma emuorivhi. Tinovaisa mu 200 ° hovhoni, yakambopisa uye panguva 30 minutos. Hafu yekubika tinomutsa uye kuwedzera pine nuts. Kana yapera, it Tichavhenganisa nebhinzi chena uye mwaka yekuravira.
Lentil saladi nemasitadhi vinaigrette
Zvisungo:
- 200 g yenzungu dzakabikwa, dzakadururwa
- 1 avocado
- 1 tomato
- 1 zanahoria
- 1/2 hanyanisi
- 1/2 zucchini
- Olive mafuta
- Vhiniga
- Dijon masitadhi
- Ndimu
- Sal
- Shuwa
Peenura uye cheka matomatisi, hanyanisi, avocado, zucchini, uye geda karoti. Tinoisa zvigadzirwa zve vinaigrette mundiro (mafuta, vhiniga, mustard, mandimu, munyu uye shuga) uye Tinovarova kusvikira zvose zvabatanidzwa. Isu tinovhenganisa lenti nemiriwo, wedzera vinaigrette kuravira uye kumutsa.
Red lentil saladhi ine sardines
Mufananidzo weDirecto al Paladar
Kune vanhu vaviri
- 180 g tsvuku kana coral lentils
- 1 hanyanisi chena kana chitubu chehanyanisi
- 30 g currants
- 1 tsvuku tsvuku itsva
- 1/2 ChiItaly green pepper
- parsley itsva kana cilantro
- Capers - 1 teaspoon
- 1 gaba resardine kana parrocha mumafuta
- Vhiniga yehanyanisi
- Shuga 1 teaspoon yehanyanisi
- Mamwe mhandara yemafuta emuorivhi
- Ndimu muto0.5
- Sal
Vanosvika Bika nyemba nemunyu mushoma. Iyo ine miriwo uye kucheka kuita zvidimbu zviduku. Hanyanisi inogona kusiiwa yakamira kwemaminetsi mashoma uye yakanyikwa muvhiniga kuderedza kusimba kwekunaka kwayo. Tinodonhedza lenti, kuwedzera miriwo uye kuiisa pa saladhi. vhura sardines pasina muzongoza wepakati. Isu tinopfeka saladhi uye gadzirira!