Le Saladi ishushu ene-ertyisi ezineziqholo, inkukhu, kunye neTahini yokunxiba iSmoky iya kukuthatha ekwindla.

Umxholo

• Isaladi eshushu kunye neeChickpeas ezinonongwe kunye neNkukhu (+ Ukunxiba okuTyini okuTshaya)
• Uphengululo lwe

Bambelela ecaleni, ithanga le-spice lattes-le saladi inee-chickpeas ezishushu nezinemichiza yile nto ngokwenene uya kukunika ukuwa uziva. Iichickpeas ezifudumeleyo, ezigcadiweyo kule saladi nazo zizalisa ngokugqibeleleyo ngesiqingatha sendebe enezigrama ezi-6 zeprotheyini kunye neegram ezi-6 zefayibha. Uyakufumana iiprotheyini ezongezelelweyo kule saladi evela kwinkukhu esempilweni (kwaye efanelekileyo!). Kwaye kukho amanqatha asempilweni ukusuka kunxitywa ngaphandle kobisi okwenziwe kwi-tahini kunye neoyile ye-oliva eyintombi. (Okungakumbi: IiSaladi eziSekwe eGreyini eziNelisayo kakhulu)

Lilonke, olu ludibaniso lweprotheni kunye namanqatha asempilweni (kunye nefayibha evela kwii-chickpeas) yiyo kanye le nto uyifunayo ukuze ugcine isisu sakho sishushu, sigcwele, kwaye sonwabile ngokuhlwa okuzayo okupholileyo okuzayo. Esi sitya se-yummy sikwanazo iivithamini A kunye no-K kunye ne-folate evela kwi-lettuce ye-Bibb, kunye ne-vitamin C kunye ne-lycopene evela kwiitumato, ngoko uya kuba ufumana idosi enempilo ye-micronutrients ukukunceda uzive ngcono njengoko amaxesha onyaka etshintsha. (Idibeneyo: Le Soup Superfood Idibanisa inkukhu, iSpinatshi, kunye neeChickpeas ngeyona Ndlela ilungileyo)

Ngokutshaya, iziqholo, kunye nezinto ezinencasa zonke kwisidlo esinye esimnandi, ungothusi ukuba le saladi isempilweni iba yintandokazi yakho entsha yokuwa.

Isaladi eshushu kunye neeChickpeas ezinonongwe kunye neNkukhu (+ Ukunxiba okuTyini okuTshaya)

Ikhonza 4

Izithako

• Iikomityi ezi-8 ze-organic Bibb lettuce, ezahlulwe ngokwamagqabi ngamanye
• Izinongo, izinkukhu ezigosiweyo, ezishushu (jonga ngezantsi)
• 1 ikomityi yeetumato, inqunyulwe
• 16 ounces organic rotisserie inkukhu, ikrazukile
• ukunxitywa kwetahini eqhumayo (jonga ngezantsi)

Kwiinkukhu ezikhethiweyo:

• I-1 inkono (i-15.5 ounces) i-chickpeas ephilayo (ibhontshisi ye-garbanzo), ikhutshwe, ihlanjululwe kwaye icolwe yomile
• Iipunipoli ezi-2 zeoli yeoli yomnquma
• I-1/2 ithisipuni itshaye i-paprika
• 1/2 ithisipuni ikumin
• I-1/4 ithisipuni ye-chili powder
• 1/8 ithisipuni ye-cayenne pepper
• Ityuwa epinki ye-Himalayan ukunambitha

Ukunxiba:

• 1/4 indebe yejusi yelamuni
• I-1/4 yekomityi ye-tahini unamathisele
• 1/4 indebe yeapile cider iviniga
• I-1/4 indebe + ye-2 yeepuni yeoyile ye-oliva enyulu
• 3/4 indebe yamanzi ahlambulukileyo
• Ikomityi ye-1/4 indebe yesondlo
• Icephe eli-1 lika-Annie's Organic Horseradish Mustard
• 1 1/2 iisupuni zetshaya ipaprika
• 1 1/2 ithisipuni ikumin
• I-1/4 ithisipuni i-powder
• 2 iisupuni zecoconut amino
• 1 ikonofile
• Ityuwa epinki ye-Himalayan ukunambitha

Imikhombandlela

1. Preheat oven ukuya kwi 350°F.
2. Gcoba i-chickpeas kunye neoli yeoli kwi-baking sheet ehlanganiswe ne-aluminium foil, de i-chickpeas ifakwe kakuhle.
3. Bhaka ii-chickpeas malunga nemizuzu engama-45, okanye kude kube zii-chickpeas zi golide kwaye zi-crunchy. Susa kwi-oven kwaye upholile kancinci. Emva koko baphose kwisitya kunye ne-paprika, i-cumin, i-chili powder, kunye ne-cayenne, kwaye ufefe ityuwa.
4. Ukwenza isinxibo: Yongeza izithako zokunxiba kwiVitamix okanye esinye isantya esine-blender kwaye udibanise de ube ugqitywe. Lungisa ityuwa ukunambitha.
5. Kwisitya esikhulu sesaladi, phonsa i-lettuce, i-chickpeas efudumeleyo, utamatisi, kunye nenkukhu malunga ne-1/2 indebe ye-tahini yokugqoka, okanye ngokwaneleyo ukugqoka. (Ungayigcina into yokunxiba eseleyo ukuze uyisebenzise kamva kwifriji.) Yonwabele!

Uphengululo lwe