Mitundu 15 ya Nyemba Zopanga Pakayambi (Chifukwa Zimangolawa Bwino Momwemo)

Mayina Abwino Kwa Ana

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Ma burgers a nyemba zakuda . Slow-cooker chili . Msuzi wa Lentil. Zakudya izi zimatsimikizira kuti nyemba zimatha kuchita chilichonse, ndipo mukadziwa kuphika kuyambira pachiyambi (osati kuti sitikonda kugwiritsa ntchito nyemba zamzitini mu uzitsine), mudzatsegula mitundu yonse ya malingaliro atsopano pa chakudya chamadzulo. Nayi mitundu 15 ya nyemba zopangira kunyumba, kuphatikiza maphikidwe omwe timakonda kuti tigwiritse ntchito.

ZINA: Momwe Mungaphikire Nyemba Zouma (Chifukwa Yep, Ndi Njira Yabwino Yodyera)

Kodi Nyemba Ndi Chiyani Kwenikweni?

Mumadziwa zomwe nyemba zili pamlingo woyambira, koma tiyeni titengeko pang'ono: Nyemba ndi mtundu wa nyemba, kutanthauza kuti zimabzalidwa mumitsuko; nyemba ndi mbewu zomwe zimapezeka mkati mwa poto. Pali pafupifupi 400 mitundu yodziwika ya nyemba zodyedwa, kotero palibe kusowa kwa maphikidwe omwe angagwiritsidwe ntchito. Kawirikawiri, amakhala otsika kwambiri mu mafuta komanso magwero akuluakulu a mapuloteni opangidwa ndi zomera ndi fiber. Nyemba ndizodziwika padziko lonse lapansi, makamaka muzakudya zachilatini, Chikiliyoli, Chifalansa, Chi India ndi China.

Amagulitsidwa zonse zouma komanso zamzitini. Nyemba zam'chitini zakonzeka kudyedwa, pomwe nyemba zouma amafunika TLC pang'ono asanadye. Choyamba, ayenera kuthiridwa usiku wonse m'madzi kuti ayambe kufewetsa (ngakhale ngati mwapanikizidwa kwa nthawi, kuwabweretsa kwa chithupsa ndikuwalola kuti alowe kwa ola limodzi adzachita chinyengo). Kenaka, nyembazo ziyenera kutsanulidwa, zokongoletsedwa ndi zophikidwa ndi madzi atsopano kapena zowonjezera monga nyama ndi katundu, zomwe zidzawonjezera kukoma kwawo. Kutengera ndi mtundu ndi kukula kwa nyemba, kuphika kumatha kutenga ola limodzi kapena atatu. Mukamaliza, ziyenera kukhala zofewa komanso zophikidwa, koma pang'ono pang'ono - osati mushy. Zitha kusungidwa mufiriji kwa sabata, mufiriji kwa miyezi itatu kapena kudyetsedwa mukangowona. Nayi mitundu 15 ya nyemba zoyambira.

Mitundu ya Nyemba

1. Nyemba Zakuda

Pa & frac12; -kapu kutumikira: 114 zopatsa mphamvu, 0g mafuta, 20g carbs, 8g mapuloteni, 7g CHIKWANGWANI

Awa ndi ochokera ku South ndi Central America, kotero n'zosadabwitsa kuti ndi nyenyezi ya zakudya zambiri za ku Latin ndi Caribbean. Amakhala ndi mawonekedwe ofewa, okoma komanso okoma, ofatsa - monga nyemba zambiri, amatengera kukoma kwa chilichonse chomwe amaphika. Zakudya zotchuka zomwe zimaphatikizapo nyemba zakuda ndi Cuban congrí , msuzi wakuda wa nyemba ndi tacos.

Yesani Izo

• Mbatata Wotsekemera ndi Black Bean Tacos wokhala ndi Blue Cheese Crema
• Black Bean Burgers
• Msuzi Wofulumira komanso Wosavuta wa Coconut Black Nyemba

2. Cannellini Nyemba

Pa & frac12; -kapu kutumikira: 125 zopatsa mphamvu, 0g mafuta, 22g carbs, 9g mapuloteni, 6g CHIKWANGWANI

Nyemba za Cannellini zimakondedwa chifukwa cha kusinthasintha kwake, nuttiness wofatsa komanso mawonekedwe ake. Kuchokera ku Italy, akhala ofala ku US, omwe nthawi zambiri amagwiritsidwa ntchito ngati mbale za pasitala, mphodza ndi msuzi wamba wa minestrone. Nyemba za Cannellini zimatha kusokonezeka mosavuta kwa navy kapena nyemba zazikulu zakumpoto (zonsezi zitatu ndi mitundu ya nyemba zoyera), koma zimakhala zowonda komanso zanthaka kuposa zonse ziwiri. Nthawi zina amatchedwanso nyemba zoyera za impso, ngati muwona zitalembedwa m'sitolo yanu.

Yesani Izo

• Nyemba za Braised Cannellini yokhala ndi Prosciutto ndi Herbs
• Saladi Yowotcha Sikwashi Ndi Nyemba Zoyera, Zinyenyeswazi Zamkate ndi Ndimu Yosungidwa
• Soseji ya One-Pan yokhala ndi Broccoli Rabe ndi Nyemba Zoyera

3. Nyemba za Impso

Pa & frac12; -kapu kutumikira: 307 zopatsa mphamvu, 1g mafuta, 55g carbs, 22g mapuloteni, 23g fiber

Ngati munayamba mwadzifunsapo komwe adapeza dzina lawo, ndichifukwa nyemba za impso amaumbika ngati impso ting’onoting’ono. Amachokera ku Central America ndi Mexico, ndi ofatsa komanso okoma pang'ono ndipo amaphika okoma komanso okoma. Muwapeza mu matani a maphikidwe a chili, komanso supu ya minestrone, pasitala e fagioli ndi ma curries.

Yesani Izo

• Kale Minestrone
• Kitchen Sink Chili
• Pasitala ndi nyemba

4. Nyemba za Garbanzo

Pa & frac12; -kutumikira kwa chikho: 135 zopatsa mphamvu, 2g mafuta, 22g carbs, 7g mapuloteni, 6g fiber

Mwina mumawaitana nandolo m'malo mwake. Mulimonse momwe zingakhalire, nyembazi ndi zamatsenga, zokoma komanso zantchito zambiri. Mbeu zofewa, za mtedza ndi mwala wapangodya wa zakudya za ku Mediterranean ndi Middle East koma zimatchuka padziko lonse lapansi. Aphwanyeni mu hummus, muwotchere mpaka crispy, muwagwiritse ntchito mu mphodza, ma curries kapena saladi, muwasandutse burgers kapena falafel - chophikacho ndi oyster wanu.

Yesani Izo

• Chickpea ndi Masamba a Coconut Curry
• Chickpea Burgers
• Hummus Yosavuta Yopanga Ndi Za'atar Pita Chips

5. Nyemba za Navy

Pa & frac12; -kapu kutumikira: 351 calories, 2g mafuta, 63g carbs, 23g mapuloteni, 16g fiber

Nyemba za Navy (nyemba za haricot) zinachokera ku Peru zaka zikwi zapitazo. Ngakhale dzina lawo, ndi loyera ndipo nthawi zambiri amasokonezeka ndi nyemba zina zoyera, monga cannellini ndi kumpoto kwakukulu. Amakhala ndi velvety, wokhuthala komanso osalowerera ndale, kukoma kwa mtedza pang'ono komwe kumatha kutengera kukoma kwa chilichonse chomwe aphikidwa. Mutha kuwapeza mu maphikidwe ophika nyemba ndi supu, koma atha kugwiritsidwanso ntchito ambiri nyemba maphikidwe nyemba. Pie ya Navy ndi njira yotchuka mu chikhalidwe cha Muslim.

Yesani Izo

• Nyemba Zophika Pang'onopang'ono
• Ham ndi Navy Bean Soup
• Msuzi wa Nyemba Zoyera zaku Mediterranean

6. Nyemba Zaku Northern

Pa & frac12; -kutumikira kwa chikho: 149 zopatsa mphamvu, 1g mafuta, 28g carbs, 10g mapuloteni, 6g fiber

Ngati simunakhudzepo nyemba zoyera, nayi mtundu wina womwe ndi wabwino kuphatikiza mu mphodza, soups ndi chilis. Amasunga bwino mawonekedwe awo ndipo amatha kuyamwa kukoma kwa msuzi uliwonse umene aphikidwa. Amatchedwanso nyemba zazikulu zoyera, anachokera ku Peru ndipo ndi aakulu pakati pa nyemba zing'onozing'ono zapamadzi ndi cannnellini zazikulu. Ali ndi kukoma kofewa, kofatsa komwe kumawapangitsa kupitako ku French cassoulet.

Yesani Izo

• Nyemba Zoyera ndi Rosemary ndi Caramelized anyezi
• Msuzi wa Tomato ndi White Nyemba pa Toast
• White Turkey Chili ndi Avocado

7. Nyemba za Pinto

Pa & frac12; -kapu kutumikira: 335 zopatsa mphamvu, 1g mafuta, 60g carbs, 21g mapuloteni, 15g CHIKWANGWANI

Zovuta ndizakuti mudakhala nazo izi mu burrito ya nyemba kapena ngati mbali ya nyemba zokazinga pa cantina yomwe mumakonda. Nyemba za Pinto, zomwe zimabzalidwa ku South ndi Central America, ndizodziwika kwambiri ku Mexico, Tex-Mex ndi Latin cuisines. Amakhala okoma kwambiri kuposa mitundu ina ya nyemba, akugwedeza nthaka, yolemera, kukoma kwa mtedza komwe sikukhumudwitsa.

Yesani Izo

• Mpunga Ndi Nyemba
• Nyemba zaku Southern Pinto zokhala ndi Ham Hocks
• Nyemba za Crock Pot Pinto

8. Nyemba za Lima

Pa & frac12; -kapu kutumikira: 88 zopatsa mphamvu, 1g mafuta, 16g carbs, 5g mapuloteni, 4g CHIKWANGWANI

Nyemba zolawa zapaderazi zinayenda ulendo wochokera ku South America kudutsa Mexico ndi ku America Kumwera chakumadzulo. Amakhala ngati nandolo m'lingaliro lakuti samamva kukoma, beany, chifukwa chosowa mawu abwino - ali ndi nutty ndi okoma ndi mawonekedwe osalala, okoma ( bola ngati sanapse, Zitha kukhala zowawa.) Nyemba za Lima ndizofunikira kwambiri ku nyemba zamtundu wa Southern, zomwe zimatchulidwa kuti ndizotsekemera komanso zowonongeka zomwe nyemba zimapeza pamene zikuphika, komanso sucotash. Amakhalanso abwino kwa mphodza, soups komanso kuviika nyemba.

Yesani Izo

• Lima Bean Butternut Sucotash
• Nyemba za Butter Zakumwera
• Southern Succotash ndi Okra, Chimanga ndi Tomato

9. Nyemba za Fava

Pa & frac12; -kapu kutumikira: 55 zopatsa mphamvu, 0g mafuta, 11g carbs, 5g mapuloteni, 5g CHIKWANGWANI

Zomwe zimadziwikanso kuti nyemba zazikulu, nyemba za fava zimakololedwa kudera lonse la Mediterranean chifukwa cha mbewu zawo zabwino, zokulitsa. Amapezeka m'zakudya za ku Mediterranean ndi Middle East, komanso amapanga zowonjezera zowonjezera ku saladi ya masika kapena supu. Nyemba za Fava zimakhala ndi nyama, zotsekemera komanso mtedza, wotsekemera komanso wowawa pang'ono. Mukuganiza kuti pali chifukwa chabwino Hannibal Lecter amawakonda kwambiri.

Yesani

• Foul Mudammas (Egyptian Fava Beans)
• Beat Katsitsumzukwa Pea Spring Panzanella Saladi
• Msuzi wa Minestrone wa Spring ndi Pistachio Parsley Gremolata

10. Nyemba Zokha

Pa & frac12; -kapu kutumikira: 359 calories, 1g mafuta, 65g carbs, 25g mapuloteni, 17g fiber

Nyemba zing'onozing'ono zobiriwirazi ndizodziwika kwambiri ku East ndi Southeast Asia, komanso Indian Subcontinent. Amapita ndi mayina ambiri (green gram! maash! monggo!) ndipo amakoma pang'ono. Aliyense amene ankayang'ana Ofesi Mwinanso mungadabwe ngati zikununkha ngati imfa, koma musaope—nyemba za mung zomwe zaphuka popanda mpweya wokwanira kapena kuzitsuka zimanunkha. Akakonzedwa bwino, amamva fungo la nthaka ndi zomera. Nyemba za mung ndizowonjezera zotchuka ku mphodza, soups ndi curries, kuphatikizanso nthawi zambiri amasinthidwa kukhala phala lazakudya zosiyanasiyana zaku Asia.

Yesani Izo

• Tomato Wokazinga Pamoto ndi Msuzi wa Nyemba
• Nyemba za Mongo
• Mung Bean ndi Coconut Curry

11. Nyemba Zofiira

Pa & frac12; -kapu kutumikira: 307 zopatsa mphamvu, 1g mafuta, 55g carbs, 22g mapuloteni, 23g fiber

Anthu ena amaganiza kuti nyemba zofiira ndi nyemba za impso ndizofanana, koma ndizosiyana kwambiri. Nyemba zofiira (zomwe zimatchedwanso adzuki nyemba) ndi zazing'ono, zimakoma kwambiri ndipo zimakhala zofiira kwambiri kuposa nyemba za impso. Amachokera ku East Asia ndipo ali ndi mawonekedwe osalala koma a ufa. Nyemba zofiira ndi mpunga ndizofunika kwambiri ku Creole, koma nyemba zofiira zimakhalanso zabwino kwa saladi, mbale za nyemba, ma curries kapena hummus. Phala la nyemba zofiira ndilofala kwambiri muzakudya zina za ku Asia, monga taiyaki.

Yesani Izo

• Nyemba Zofiira Zabwino Kwambiri ndi Mpunga
• Mbatata ndi Msuzi wa Nyemba wa Adzuki
• Mwanawankhosa wa Olive-Crusted with Adzuki Bean Stew

12. Nyemba za Flageolet

Pa & frac12; -kapu kutumikira: 184 zopatsa mphamvu, 4g mafuta, 28g carbs, 10g mapuloteni, 11g fiber

Nyemba zazing'ono, zopepuka izi ndizodziwika kwambiri ku France, dziko lomwe adachokera. Amatengedwa msanga ndipo nthawi yomweyo amawumitsidwa, motero amasunga mtundu wawo wobiriwira ngakhale ndi mtundu wa nyemba zoyera. Zikapsa ndi zophikidwa, nyemba za flageolet zimakhala zofatsa, zofewa komanso zowoneka bwino, zofanana ndi nyemba za navy kapena cannellini. Agwiritseni ntchito mu supu, mphodza ndi saladi kapena kuphika okha ngati mbale yapambali.

Yesani Izo

• Nyemba za Flageolet ndi Rosemary ndi Thyme
• Msuzi wa Mwanawankhosa Ndi Flageolets ndi Zitsamba
• Ma Flageolets okhala ndi Autumn Greens ndi Bacon Mwatsopano

13. Nyemba za soya

Pa & frac12; -kapu kutumikira: 65 zopatsa mphamvu, 3g mafuta, 5g carbs, 6g mapuloteni, 3g CHIKWANGWANI

Pano pali nyemba imodzi yomwe ingathe kuchita zonsezi, kuchokera ku mkaka kupita ku tofu mpaka ufa. Nyemba za soya zidakololedwa koyamba ndi alimi aku China, koma ndizochuluka ku Asia konse. Iwo ali ndi kukoma kosaoneka bwino kwa mtedza, kuwalola iwo kuti atenge kukoma kwa chirichonse chimene iwo akuphikidwa nacho. Onjezani ku mphodza ndi ma curries, kapena kuwathira pawokha mukawotcha mwachangu mu uvuni. (P.S.: Nyemba za soya zikasakhwima n’kusiyidwa m’mapoto awo, m’malo mwake zimatchedwa edamame.)

Yesani Izo

• Kongjang (Soya Wokoma ndi Wokoma waku Korea)
• Instant Pot Soya Curry
• Soya Wokazinga Wokazinga

14. Nandolo Wamaso Akuda

Pa & frac12; -kapu kutumikira: zopatsa mphamvu 65, 0g mafuta, 14g carbs, 2g mapuloteni, 4g CHIKWANGWANI

Nandolo zamaso akuda zimachokera ku Africa, kotero sizodabwitsa chifukwa chake amakhalabe chakudya cha moyo chachikulu lero. Ndipotu, anthu ambiri akummwera ndi akuda aku America amaphika mphika chaka chilichonse pa Tsiku la Chaka Chatsopano kuti apeze mwayi. Amakhala ndi kakomedwe kachakudya, kakomedwe ka nthaka komanso okhuthala, opaka mano. Tikukulimbikitsani kukhala ndi mawonekedwe akum'mwera okhala ndi mbali ya mpunga ndi masamba a collard, makamaka ngati ndinu woyamba.

Yesani Izo

• Nandolo za Southern Black-Eyed
• Msuzi wa Pea Wamaso Akuda
• Black-Eyed Pea Masala with Kale

15. Nyemba

Pa & frac12; -kapu kutumikira: 115 zopatsa mphamvu, 0g mafuta, 20g carbs, 9g mapuloteni, 8g CHIKWANGWANI

Nyemba zimayikidwa m'banja lomwelo ndi nyemba ndi nandolo chifukwa zimamera ndipo zimamera mumtsuko. Amachokera ku Ulaya konse, Asia ndi Kumpoto kwa Africa komanso m'mitundu yosiyanasiyana, yomwe nthawi zambiri imatchedwa mtundu wawo. Mtundu uliwonse umasiyana malinga ndi kukoma, kotero ukhoza kukhala wotsekemera mpaka wanthaka mpaka peppery. Lentilo nthawi zambiri imayitanidwa mu maphikidwe a supu ndi mphodza, koma omasuka kuwaponyera pa saladi yozizira kapena kuwonjezera ku casseroles zilizonse za vegan kapena kuphika. Amakomanso bwino ndi mazira, pa toast ndi mbale za mpunga.

Yesani Izo

• Msuzi Wowotcha Wothira ndi Masamba Wokazinga
• Saladi ya Radicchio, Lentil ndi Apple yokhala ndi Kavalidwe ka Cashew Wavegan
• Msuzi Wosavuta Wamphika Umodzi Lentil Kielbasa

ZOKHUDZANA NAZO: Kodi Mungasunge Nyemba Zouma Nthawi Yaitali Bwanji? Yankho Linatidabwitsa

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