Kodi pali chilichonse chomwe mbewu zamatsengazi sizingachite? Ndizokoma, zodzaza ndi mapuloteni, zotsika mtengo komanso zosavuta kuphika nazo, aliyense angathe kuzidziwa bwino. Tengani chitini kuchokera m'thumba lanu ndikudya maphikidwe 27 a nkhuku zomwe mudzagwiritse ntchito mobwerezabwereza.
ZOTHANDIZA: Malingaliro 10 Odzaza Maphikidwe a Hummus
Kukolola Hafu Yophika 1. Kolifulawa Crust Pizza yokhala ndi Nkhuku
Pali zifukwa miliyoni zomwe chitumbuwachi chimakhala chabwino kuposa kubereka, koma tingotchula ziwiri: Ndi chochepa kwambiri komanso chodzaza ndi mapuloteni. Ndipo sitinafike ku chickpea 'pepperoni', yothiridwa fumbi ndi paprika wosuta, njere za fennel ndi ma flakes a tsabola wofiira.
Chithunzi: Liz Andrew/Styling: Erin McDowell2. Chickpea Burgers
Timakonda cheeseburgers. Monga, zambiri. Koma nthawi zina timafuna chinachake chopepuka. Lowetsani njira yazamasamba iyi, yomwe imabwera palimodzi pasanathe ola limodzi. Pangani imodzi ya chakudya chamadzulo, kenaka muyike ena onse mufiriji sabata yamawa.
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Emily Morgan3. Easy Homemade Hummus yokhala ndi Za'atar Pita Chips
Mutha kunyamula chubu chanu chanthawi zonse cha hummus yogulidwa m'sitolo ndi ma pita chips pagolosale. Kapena mutha kupanga kunyumba mu mphindi 15 ndikusunga ndalama zanu. Kusankha ndi kwanu (koma zimamveka bwino kwa ife).
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Minimalist Baker 4. Chickpea Shakshuka ya Mphika Umodzi
Nkhani yabwino: Chakudya chamadzulo chokoma, chokomachi chimafika pa mphindi 30. Nkhani zabwinoko? Zimapangidwa mumphika umodzi, kutanthauza kuti mutha kukhala ndi nthawi yochepa yophika mbale komanso nthawi yambiri yogwira ntchito pa mbale yachiwiri.
Wopangidwa bwino ndi Erin 5. Sikwashi ya Butternut Yodzaza Ndi Quinoa, Cranberries ndi Kale
Ndichoncho. Timachotsa mbale zathu zonse. Sikuti mbale iyi ndi yokongola chabe (ma craisins amawoneka bwino pa *chilichonse*), ndi yathanzi labwino kwambiri. Izi zimafuna mchere wowonjezera.
Kukolola Hafu Yophika 6. Pasta Risotto Yofulumira komanso Yosavuta Yokhala Ndi Nandolo Wokazinga wa Herbed
Tinkaganiza kuti n’zosatheka—koma zikuoneka kuti pasitala amatha kumva bwino ndi kukhala odekha, onse nthawi imodzi. Kuphatikiza apo, mupeza zabwino zonse za risotto ndi kachigawo kakang'ono ka ntchito (moni, ditalini).
Minimalist Baker 7. Zokometsera za Buffalo Chickpea Wraps
Khalani pampando, zovala zoweta. Iyi ndi ntchito ya hummus spiked ndi mandimu ndi mapulo manyuchi. Sinthani izi kukhala mapiko pamasewera ausiku. Tikulonjeza kuti palibe amene adzakhala wamisala. Makamaka chifukwa adzakhala okonzeka mu mphindi 30 zokha.
Mtengo wa Yum 8. Detox Moroccan-Spiced Chickpea Glow Bowl
Zili ngati mtanda pakati pa mphodza ndi saladi. Ndipo ndi ulemerero. Chili ufa, chitowe, garam masala ndi turmeric zimabwera pamodzi ndi tomato wokazinga pamoto kuti asinthe nandolo zamzitini kukhala chakudya chamasana cholota chomwe chidzakhala nsanje ya chipinda chopuma. Tikuwonjezera zathu pamwamba ndi pita toasted ndi tzatziki.
The Simple Veganista 9. Kiranberi Walnut Chickpea Saladi Sandwich
Tikuwonani pambuyo pake, saladi ya nkhuku. Munthu wamkulu uyu ali ndi mapuloteni ochulukirapo ndi ndi zamasamba kwathunthu. Tisunga cranberries zouma, udzu winawake ndi mtedza, koma tikusiya mayonesi wa tahini, madzi a mapulo ndi vinyo wosasa wa Champagne.
Mtengo wa Yum 10. Zima Spa Saladi ndi Ndimu Chicken
Ngati izi ndi momwe detoxing ilili, tikuchita chaka chonse. Simungakhulupirire kuti nkhuku marinade ndi yosavuta (zosakaniza zinayi zokha, anthu). Sinthanitsani makangaza ndi malalanje ndi zipatso za chirimwe ngati zili munyengo. Tikukamba za sitiroberi, chimanga, mapichesi - mumatchula.
Chithunzi: Liz Andrew/Styling: Erin McDowell11. Nkhuku ndi Masamba a Coconut Curry
Malo odyera aku Thai akudera lanu adzakusowa. Takeout-mapasa amabwera palimodzi mu theka la ola ndipo amatha kugwira ntchito ndi masamba aliwonse omwe muli nawo mu furiji. Gulitsani kolifulawa wa broccoli, nandolo za shuga pa tsabola wa belu kapena anyezi wofiira pa shallots. Pita zakutchire.
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Chithunzi: Michael Marquand/Styling: Jodi Moreno12. Harissa Chickpea Msuzi Ndi Biringanya ndi Mapira
Watopa ndi quinoa? Kutana na mabele, ntanda ya kino kipwilo ikekala’ko. Zovuta. Kutenthetsa ndi nyengo yozizira, kapena kusinthana biringanya kuti zukini wokazinga m'chilimwe.
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Erin McDowell13. Zopanga Zopanga Zopanga Falafel Patties
Zosavuta kupanga. Zosavuta kwambiri kudya. Timalowetsa m'malo mwa deep-frying ndi sautéing yopepuka, kutanthauza kuti mutha kuviika mu mayo kapena yogati ya herbed.
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Chithunzi: Liz Andrew/Styling: Erin McDowell14. Kale saladi ndi Crispy Chickpeas
Kodi saladi ndiyofunikadi popanda toni ya toppings crunchy? Ndizovuta ayi kwa ife. Apa ndi pamene anapiyewa amabwera, atawathira fumbi ndi paprika wofukiridwa ndi mandimu asanawombe mu uvuni. Chovalacho chimadzazanso ndi anchovies olemera umami, adyo wosweka ndi mpiru wa Dijon.
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Nassima Rothacker / Chakudya Chosangalatsa15. Chickpea Omelet ndi Mango Salsa
Zakudya za nyemba izi nthawi zonse zimaitanidwa ku brunch. Panthawiyi, mu mawonekedwe a ufa wa chickpea. Uzani alendo anu chakudya cham'mawa chikhala chokonzeka pakadutsa mphindi 30. Nsomba? Omelet iyi ndi yopanda mazira.
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Khitchini Yoyandama 16. Kolifulawa Wokazinga ndi Msuzi wa Nkhuku
Aa, zosakaniza ziwiri zosunthika kwambiri kukhitchini yathu zimabwera pamodzi mu phukusi limodzi lofunda komanso lopanda phokoso. Ndi chinthu chokongola. Kirimu wolemera, mbatata ya golide ya Yukon ndi adyo wambiri zimapangitsa izi kukhala zokonda kwambiri nthiti zanu usiku wozizira.
Peter Som17. Mapepala-Pan Honey Tahini Salmon ndi Nkhuku ndi Couscous
Kodi mwakonzeka kusangalatsa alendo anu onse? Zakudya zopanda pakezi zimakhala ndi zokonzekera zochepa ndi kuyeretsa, chifukwa zonse zimabwera palimodzi papepala limodzi. Ndipo kuvala kwa citrus kwa uchi-tahini? *Kupsompsona kwa Chef.
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Antonio Nascimento/Radiant: The Cookbook18. Indian Salad Bowl with Crunchy Chickpeas
Chinachake chikutiuza inu ndi khungu lanu mudzakhala okondwa kwambiri ndi saladi iyi. Kodi mumadziwa kuti nandolo zimalimbana ndi mizere ndi makwinya popeza zili ndi manganese ambiri? Bweretsani ufa wa curry ndi kokonati yodulidwa.
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Eleisa Johnson/The Peach Truck Cookbook19. Ngale Couscous ndi Nkhuku, Biringanya ndi Mapichesi
Tikuwotcha mapichesi amenewo mphindi ino. Chipatso chosuta-chotsekemera chidzagwira ntchito zodabwitsa ndi azitona za briny kalamata ndi anyezi wofiira akuthwa. Komanso, kodi couscous atha kupeza chojambula chilichonse?
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Chithunzi: Liz Andrew/Styling: Erin McDowell20. Zokometsera Avocado Hummus
Nkhuku zangoyamba kumene mawonekedwe, chifukwa cha mapeyala a buttery. Timawalitsa ndi madzi a mandimu ndi jalapeno. Phulani pa sangweji kapena kulowa mkati ndi pita, tortilla chips kapena kaloti za ana.
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40 Apuloni 21. Chickpea Gyros
Palibe chomwe chimaposa pita yodzaza ndi zokometsera zomwe mumakonda. Ganizirani tomato wamphesa, nkhaka zodulidwa, anyezi wofiira, adyo-paprika nandolo ndi zonse zopanga tokha tzatziki zomwe mtima wanu umafuna. Ndife okonzeka kwambiri.
Mchere ndi Mphepo 22. Tahini karoti Msuzi ndi Za'ndi Croutons
Taganizirani izi kukumbatirana kolimba mu mbale. Leeks, adyo, kaloti, nandolo ndi thyme simmer pamaso blended mu puree yosalala ndi mandimu, mchere ndi msuzi. Nkhuku za crispy ndizosintha masewera, koma dikirani mpaka mutayesa croutons zophikidwa.
Minimalist Baker 23. Mediterranean Baked Sweet Mbatata
Nkhuku ndi zilazi ndi zina mwazinthu zomwe timakonda kwambiri. Koma msuzi wotsekemera wa adyo-there ndiye pamwamba pa mndandanda, wopangidwa ndi hummus, mandimu ndi katsabola. Eya, tikhala tikuyika izo pa chirichonse.
Minimalist Baker 24. Chickpea Shawarma Saladi
Letesi, tomato, anyezi. Booooring . Pamwamba pawo ndi nandolo zophikidwa ndi adyo-zitsamba. Malo a bonasi ogwiritsira ntchito hummus yapakhomo , koma sitikuuzani ngati mungagule ku sitolo.
Averie Cooks 25. Mbatata Chickpea Kokonati Curry
Kukonda zinthu zonse zokometsera? Kumanani ndi phala la Thai curry, bwenzi lanu lapamtima. Ndiwolimba pawokha, koma timakonda kuphatikiza mkaka wa kokonati wodzaza mafuta. Kutumikira pa mpunga wotentha wa basmati ndi mbali ya naan.
Nandolo Awiri ndi Chikho chawo 26. Easy Chickpea Vegetable Konzani Mwachangu
Chakudya chamadzulo chathanzi mu mphindi 20? Tilembetseni. Nandolo za shuga, tsabola wofiira, broccoli ndi kaloti zimasanduka zofewa mu msuzi wa shuga wa sesame-bulauni ana amawombera. Onjezerani madzi amchere kapena ma cashews kuti muwonjezeke.
Nandolo Awiri ndi Chikho chawo 27. Wokazinga Chickpea Avocado Toast
Simumayembekezera kuwona izi patebulo lam'mawa, sichoncho? Kunena zoona, tidzadya pa chakudya chilichonse, koma palibe ngati kuyamba tsiku ndi chitowe-paprika nandolo, mapeyala osweka ndi kuvala ndimu-tahini. Tikhazikitsa zoyikapo.
ZOKHUDZANI NAZO: Maphikidwe 40 a Zakudya Zam'madzi a ku Mediterranean Mungathe Kupanga Mphindi 30 Kapena Zochepera
