Iindlela ezi-7 ezisempilweni zokuzisa ukupheka kuMbindi Mpuma ekhitshini lakho

Umxholo

• Isityalo seqanda
• Iimpuphu
• Irharnati
• Iipistachios
• Iirholanzi zePomegranate
• Za'atar
• Harissa
• Uphengululo lwe

Mhlawumbi sele ukonwabele ukutya okuMbindi Mpuma ngaxeshanye (njengaloo hummus kunye ne-falafel pita ukusuka kwilori yokutya awukwazi ukufumana okwaneleyo). Kodwa yintoni engaphaya kokutya okuphakathi kweMiddle East? Ngoku lelona xesha lilungileyo lokufunda ngakumbi: I-cuisine yoMbindi Mpuma yabizwa ngokuba yenye yeendlela zokutya eziphezulu ze-2018 yi-Whole Foods. (I-BTW, ukutya kwaseMbindi Mpuma kunokuba kukutya okutsha kweMeditera.) Ngethamsanqa, mhlawumbi sele unezithako ezimbalwa ezisetyenziswa ngokuxhaphakileyo okanye iziqholo ekhitshini lakho ngoku, kwaye ungazibamba ngokulula ezinye kwivenkile ekhethekileyo okanye nakwindawo ohlala kuyo ivenikel yokutya.

Nazi ezinye ezimbalwa zokutya okumnandi kwaseMpuma Mpuma ekufuneka uyazi:

Isityalo seqanda

Isitshalo seqanda sibonelela ngokutya okwanelisayo kunye nokungaguquguquki kwizitya ezisekwe embindini weMpuma Mpuma, kubandakanya neediphu ezifana nobaba ghanoush owenziwe ngegalikhi, ilamuni, itaiini kunye nekumin. Ngaphezu koko, i-eggplant ngumthombo olungileyo wefiber kwaye iqulethe ezinye iivithamini kunye neeminerali ezisebenzayo ezifunwa ngabasetyhini, njenge-folate kunye ne-potassium. (Omnye umbono wokutya okumnandi: I-Vegan Eggplant Sloppy Joes yeSidlo esiNganambithisi Ngenyama)

Iimpuphu

Iipulses ezinjengeembotyi ezomileyo, iilentile, kunye neechickpeas zezona zinto ziphambili zokutya kuMbindi Mpuma kuba uninzi lwezitya zesiko zisekwe kwizityalo. Iilentile yinxalenye ephambili yesitya esidumileyo se-mujadara, esenziwe ngeelentile, irayisi, itswele, kunye neoyile yomnquma. Kwaye ii-chickpeas (ngaphandle kokudlala indima ebalulekileyo kwifalafel yakho ethandekayo kunye ne-hummus) zezona zinto ziphambili kwilabhoratri, isityu sendabuko esenziwe ngegalikhi kunye nekumin. (Jonga: Iiresiphi ezi-6 eziSempilweni ezakukuJikela kwiiPulses)

Irharnati

Ngombala obomvu werubhi, iiaril zerharnati zenza ukongeza okuhle kuso nasiphi na isidlo saseMbindi Mpuma. Iirharnati nazo zongeza i-crunch eyanelisayo kunye nokugqabhuka kwejusi kwizitya zesintu ezifana neesaladi zelentile okanye inkukhu okanye isityu segusha. Ukungathethi, iirharnate arils ngowona mthombo ubalaseleyo wefayibha kunye neevithamini C kunye no-K, kwaye zingumthombo olungileyo we potassium, folate kunye nobhedu. ( Kuyavunywa ukuba, iirharnati ezisandul’ ukuvuthwa kunokuba nzima ukuzivula. Nantsi indlela yokutya irharnati ngaphandle kokuzonzakalisa.

Iipistachios

Abomdabu kuloo ndawo, iipistachios zifumaneka kwiidessert ezininzi zoMbindi Mpuma kunye namakhekhe anje ngeblava yesiko, eyenziweyo ngengqumba yenqatha kunye nobusi, okanye i-maamoul, ikuki egcwele ipistachio. Uyakufumana iipistachios ezifafazwe ngaphezulu kwezitya ezinencasa ezifana nerayisi pilaf okanye inkukhu eqholiweyo. Nokuba isetyenziswa kwiiresiphi eziswiti okanye ezityiwayo, iipistachios ziya kubonelela ngaphezulu kwe-10 yepesenti yexabiso lakho lemihla ngemihla lefiber kunye neevithamini eziyimfuneko kunye neeminerali ezinjenge-B6, i-thiamin, ubhedu, kunye ne-phosphorus, singasathethi ke ngeprotein esekwe kwisityalo kunye namafutha e-monounsaturated. (Fumana ezi ndlela zokupheka ze-pistachio ezinempilo ukwanelisa izinyo lakho elimnandi.)

Iirholanzi zePomegranate

I-Tangy kodwa ityebile kwaye i-syrupy, i-pomegranate molasses yi-juice yerharnate nje encitshiswe kwi-consistency engqindilili-cinga i-balsamic glaze yeviniga. Esi sidlo saseMbindi Mpuma sinceda ukongeza incasa kunye nobunzulu kwii-chickpeas ezigayiweyo, imifuno kunye nenyama. Mhlawumbi iresiphi ethandwa kakhulu kwi-pomegranate molasses yi-muhammara, idiphu enokuthi ithathe indawo yakho yangoku ye-tzatziki. Ukusasazeka okune-spice kwenziwa nge-walnuts, i-pepper ebomvu eyosiweyo, kunye neerharnate molasses, kwaye igqibelele nge-pita ethosiweyo, inyama eyosiweyo kunye nemifuno eluhlaza.

Za'atar

I-Za'atar yindibaniselwano yesiqhelo yesinongo saseMpuma Mpuma edla ngokwenziwa ngemifuno eyomileyo efana ne-thyme, i-oregano, i-sumac, i-marjoram, imbewu yesesame ethosiweyo, kunye netyuwa, kodwa iresiphi ngqo iyahluka ngokuxhomekeka kummandla. Unokucinga nge-za'atar njengetyuwa, isiphuculi sencasa esisebenza kakuhle malunga naso nasiphi na isitya. Yifefe kwi-oyile ye-olive ukwenza idiphu emnandi yepita okanye isonka esiqhekezayo, kwaye usisebenzise xa unxiba, irayisi, iisaladi, inyama kunye nemifuno. (Idibeneyo: UkuPheka okuPhilileyo okuPhilayo okwenziwe nge-Unique Spice Blends)

Harissa

I-Asiya inokuba ne-sriracha, kodwa iMbindi Mpuma ine-sauce eyahlukileyo, eyomeleleyo kunye ne-smokier ukuzisa ubushushu. IHarissa sisipelepele esishushu esenziwe ngepepile ebomvu ebomvu, igalikhi, kunye neziqholo ezinje ngekoriander kunye nekumin. Sebenzisa i-harissa njengoko ubuya kwenza nayiphi na i-sauce eshushu-yongeze kumaqanda, i-burgers, i-pizza, i-dressing, i-veggies eyosiweyo, inkukhu, okanye i-pasta. Uyazi ... yonke into. Kwaye ukuba ufuna ukufumana amanqaku ongezelelweyo ebhonasi yoMbindi Mpuma, sebenzisa iharissa kwizitya zesiko ezinje ngehummus, shakshuka (isitya setumato esinamaqanda abanjiweyo), okanye irabha yenyama eyosiweyo. (Okulandelayo, zama i-harissa kule ndawo yenkukhu yaseMoroccan kunye neminquma eluhlaza, i-chickpeas kunye ne-kale.)

Uphengululo lwe