Ezi saladi zembotyi ziyakukunceda udibane neenjongo zakho zeprotein ngaphandle kwenyama

Umxholo

• Isaladi yeCalypso yeBean enePesto
• Isaladi yeCranberry Bean kunye neLemon kunye neMinquma
• Umbona oswiti kunye ne-White Bean Succotash
• Uphengululo lwe

Xa ufuna isidlo esimnandi, esanelisayo semozulu eshushu esivuthuzayo kunye, iimbotyi zilungele wena. "Banikela ngeentlobo ngeentlobo zeencasa kunye noburhabaxa kwaye banokuhamba kumacala amaninzi - kushushu, kuyabanda, kutyebile kwaye kuyathuthuzela, okanye kuhle kwaye kuhlanjululwe," utshilo uChristopher House, umpheki kwindawo yezempilo eCal-a-Vie eSouthern California.

Kwaye izibonelelo zomzimba zeembotyi zinamandla. "Ipakishwe yiprotein kunye nefayibha enyibilikayo, iimbotyi ziphucula ukwetyisa kwaye zigcine iminqweno," utshilo uKara Ludlow, R.D.N., ingcali yezondlo ebhalisiweyo eCarlifonia. Ngapha koko, iimbotyi zilayishwe ngezakha mzimba ezibalulekileyo, kubandakanya i-zinc, izimbiwa ezixhasa amajoni akho omzimba, kunye nentsimbi, isimbiwa esisetyenziselwa ukwenza iiproteni kwiiseli ezibomvu zegazi ezithwala ioksijini emzimbeni wonke. Umzekelo: Isiqingatha sekomityi yeembotyi ezimhlophe, umzekelo, iqulethe i-8 grams yeprotheyini, i-5 grams yefiber, i-3.2 milligrams yentsimbi (phantse i-18 yepesenti ye-RDA), kunye ne-1 milligram ye-zinc (phantse i-13 ekhulwini I-RDA), ngokwe-USDA.

Kwiinyanga zasehlotyeni, nangona kunjalo, into yokugqibela oya kuyifuna sisisitya esitshisayo esitshisayo. Ukuphelisa ukulamba kwakho kunye nokufumana amanqaku ezona zondlo ziphambili, yenza enye yeesaladi zeembotyi zeNdlu. Thembela, zigcwele incasa, kulula ukwenza, kwaye azinakukwenza ubile. (Idibeneyo: Indlela yokupheka iimbotyi ngoko ke Ngokwenyani Ncam kakuhle)

Isaladi yeCalypso yeBean enePesto

Ikhonza: 4

Izithako

• 2 ikota yamanzi
• Iikomityi ezi-2 zeembotyi zecalypso ezomileyo, ezifakwe ubusuku bonke
• 1 isanqante, sinqumle kwiidayisi ezinkulu
• 1 iselery stalk, sika kwiidayisi ezinkulu
• I-1/2 anyanisi, uthathe iidayisi ezinkulu
• Ityuwa yeKosher
• Iipunipoli ezi-2 zeoli yeoli yomnquma
• I-1/2 yekomityi ye-basil ethengiweyo kwivenkile

Imikhombandlela

1. Kwipuphu ephakathi, yiza i-2 qt. amanzi; Iikomityi ezi-2 ezomileyo ze-calypso, zifakwe ubusuku bonke; 1 isanqante, yinqumle kwiidayisi ezinkulu; 1 isiqu se-celery, sinqunyulwe kwiidayisi ezinkulu; I-1/2 anyanisi, uthathe iidayisi ezinkulu; kunye netyuwa ye-kosher ukuba ibile.
2. Nciphisa ubushushu kwisimmer, kwaye upheke iimbotyi kude kube lula, malunga ne-1 hr. Ukucoca iimbotyi, ukulahla imifuno; mayipholile.
3. Kwi-pan ye-sauté pan, ubushushu be-2 Tbsp. ioyile ye-oliva eyongezelelweyo engaphezulu. Yongeza iimbotyi, kwaye usonge de ibe ingaphandle ikrelekrele. Thosa nge 1/2 indebe ye-basil ethengiweyo evenkileni. Ncedisa ukufudumala okanye kwiqondo lokushisa.

(Ubambekile nge-pesto eseleyo? Yisebenzise kwiresiphi yamaqanda ama-pesto avunyiweyo eTikTok.)

Isaladi yeCranberry Bean kunye neLemon kunye neMinquma

Ikhonza: 4

Izithako

• 2 iikota zamanzi
• Iikomityi ezi-2 zembotyi yecranberry entsha okanye eyomileyo
• I-karoti eyi-1, inqunywe kwiidayisi ezinkulu
• 1 isiqu se-celery, sinqunyulwe kwiidayisi ezinkulu
• 1/2 itswele, yinqumle kwiidayisi ezinkulu
• Ityuwa yeKosher
• 1/4 ikomityi yeoli yeembewu
• 1 ilamuni, uthathe iikota
• 1/2 indebe ye-parsley eqoshiwe
• 1/2 indebe ye-nicoise iminquma, igxothwe
• Icephe eli-1 leoli yeoli yomnquma
• Itshizi yeManchego

Imikhombandlela

1. Kwipuphu ephakathi, yiza i-2 qt. amanzi; Iikomityi ezi-2 zembotyi yecranberry entsha okanye eyomileyo; 1 isanqante, yinqumle kwiidayisi ezinkulu; 1 isiqu seseleri, sikwa kwiidayisi ezinkulu; I-1/2 i-anyanisi, inqunywe kwiidayisi ezinkulu; kunye netyuwa ye-kosher ukuba ibile. Nciphisa ubushushu, kunye ne-simmer kude kube yilapho iimbotyi zithambile, i-25 min.
2. Ukucoca iimbotyi, ukulahla imifuno. Beka iimbotyi kwisitya esiphakathi. Kwimbiza encinci, yongeza i-1/4 indebe yeoli ye-grapeseed kunye ne-1 lemon, usike kwiikota. Yima ngobushushu obuphantsi kwimizuzu engama-20.
3. Susa i-lemon, kwaye usike iidayisi ezincinci; yongeza kwiimbotyi. Yongeza i-1/2 indebe ye-parsley eqoshiwe; 1/2 indebe ye-olive ye-nicoise, igxothwe; kunye ne-1 Tbsp. ioli yomnquma eyongeziweyo. Ukuphosa kunye nexesha kunye neetyuwa kunye nepepile. Gcoba nge-grated Manchego ushizi ukuba unqwenela.

(Eyeleleneyo: Iiresiphi zesaladi zasehlotyeni ezingabandakanyi iLetisi)

Umbona oswiti kunye ne-White Bean Succotash

Ikhonza: 4

Izithako

• 2 icephe ye-oyile ye-olive eyintombi
• Ikomityi ye-1/4 yetswele itswele
• 1 ikomityi yombona (emhlophe kunye netyheli)
• 1/2 indebe iswekile snap peas
• 3/4 indebe yeembotyi ezimhlophe ezinkonkxiweyo
• 1 1/2 itispuni yetyuwa
• I-1/2 ithisipuni ipepper emnyama
• 1 ithisipuni ibhotolo ye-nondairy (efana ne-Earth Balance, Yithenge, $4, amazon.com) okanye ibhotolo eqhelekileyo engaxutywanga
• I-1/2 yekomityi yeetamatayi zecherry
• Basil
• Chervil

Imikhombandlela

1. Ukufudumeza 2 Tbsp. extra-virgin olive olive kwi low kwi skillet nonstick medium. Pheka i-1/4 indebe ye-anyanisi eqoshiwe kunye ne-1 indebe yengqolowa (emhlophe kunye nephuzi) kwi-5 min. (Umbona kufuneka ungabi nambala.)
2. Yongeza i-1/2 yekomityi yeshukela ye-peas peas; 3/4 indebe yeembotyi ezimhlophe; 1 1/2 tsp. ityuwa kosher; kunye ne-1/2 tsp. ipelepele emnyama. Nyusa ubushushu uye phezulu, kwaye upheke, malunga ne-1 min.
3. Yongeza i-1 tsp. ibhotolo ye-nondairy okanye ibhotolo eqhelekileyo engenatyiwa. Yongeza i-1/2 yekomityi yetamatisi yetsheri, yaphosa ngokukhawuleza; susa kubushushu. Gcoba nge-basil kunye ne-chervil.

Shape Magazine, ngoJuni ka-2021

Uphengululo lwe