Tonse takhalapo: tikuyang'ana panja ndikudzifunsa kuti ndi chiyani padziko lapansi chomwe tiyenera kupanga ndi chitini chakuda chakudacho. nyemba . Koma poganizira kuti anyamatawa ali odzaza ndi mapuloteni ndi fiber, ndi okonda zamasamba ndipo amapanga zakudya zowonjezera (moni saladi, soups ndi mbale zambewu), siziyenera kukhala zovuta kupeza kudzoza. Simuyenera ngakhale kuwanyowetsa! Kodi mwakonzeka kukwera sitima ya nyemba? Muli ndi mwayi - tili ndi maphikidwe 55 a nyemba zakuda kuti muyese.
Zogwirizana: Maphikidwe 27 a Chickpea Simudzatopa nawo
Chithunzi: Liz Andrew/Styling: Erin McDowell1. Mbatata ndi Black Bean Tacos ndi Blue Cheese Crema
Timakupatsani chilolezo chokwanira kuti mudye zinayi.
Pezani Chinsinsi
Chithunzi/Makongoletsedwe: Katherine Gillen2. Chili Chokoma cha Mbatata ndi Turkey ndi Nyemba Zakuda
Izi zitha kupangidwa mosavuta za vegan; ingosinthani nyama ya Turkey ndi nyemba zambiri zakuda (kapena mtundu wina wa nyemba).
Pezani Chinsinsi
Supuni ya Fork Bacon 3. Huevos Rancheros ndi Black Beans ndi Chipotle Salsa
Savory brunchers, iyi ndi yanu. Ubwino wake ndikuti zimatenga mphindi zosakwana 20 kuti mupange.
Ndipatseni Ovuni 4. Instant Pot Black Nyemba Chili
Chophika chokakamiza chimapanga ntchito mwachangu za supu ndi mphodza zomwe nthawi zambiri zimatenga maola kuti zipangidwe. Chinsinsichi chimagwiritsa ntchito nyemba zakuda zouma, koma palibe chifukwa choti zilowerere kale.
The Modern Proper 5. Quinoa Bowl
Tikamajambula saladi yokoma, yodzaza, yopanda chisoni, izi ndi zomwe timaganizira.
Ambitious Kitchen 6. Ultimate Vegan Black Nyemba Burgers ndi Creamy Tahini Garlic Sauce
Yang'anani ma burger a veggie omwe amakukhumudwitsani nthawi zonse. Izi ndizomera komanso zodzaza ndi mapuloteni (ndipo mutha kuziundana nokha).
Mtengo wa Yum 7. Quinoa Black Bean Crock Pot Yoyika Tsabola
Palibe ng'ombe yamphongo yomwe ikuwoneka ndipo-palibe chokhumudwitsa pa nyama ya ng'ombe-chimenecho ndi chinthu chabwino kwambiri.
Healthy Nibbles & Bits 8. Loaded Breakfast Nachos
Sitingadandaule kudzuka ku skillet nachos wokutidwa ndi tchizi.
The Modern Proper 9. Sikwashi ya Butternut Quesadilla yokhala ndi anyezi a Caramelized
Kodi quesadillas ndi chakudya chamadzulo chofulumira, chosavuta, komanso chosangalatsa anthu? Ili ndi funso lopanda tanthauzo.
Cookie ndi Kate 10. Mwatsopano Black Nyemba Saladi
Izi zitha kupanga kudzazidwa kwabwino kwa letesi kapena ma burritos…
Mtengo wa Yum 11. Wonyenga Wamphamvu Saladi
Nchiyani chimapangitsa saladi kukhala mphamvu? Chabwino, ndizotsika mtengo, zosavuta kupanga ndipo zimangotengera mphindi zisanu zokonzekera. O, ndipo ndi darn chokoma.
Amasewera bwino ndi Butter 12. Easy Chorizo Sweet Mbatata Tacos ndi Black Nyemba
Kudzaza kokhako ndi zosakaniza zitatu zokha, kotero mutha kukhala ndi nthawi yokonzekera zokometsera zomwe mumakonda.
Mmene Makoma Amadyera 13. Black Bean Butternut Slider ndi Chipotle Ketchup
Iwo mwachiwonekere ndi mini kotero inu mukhoza kudya zambiri za iwo.
Cotter Crunch 14. Easy Southwest Black Nyemba Polenta Casserole
Ndiwopanda gluteni, wamasamba komanso wokonda kuzizira. Kodi mungapemphenso chiyani?
Cookie ndi Kate 15. Veggie Black Bean Enchiladas
Amadzazidwa ndi broccoli, sipinachi ndi tsabola wa belu, koma mutha kusinthana ndi masamba ena ngati mukufuna.
Nandolo Wokoma ndi safironi 16. Instant Pot Quinoa Enchilada Casserole
Chakudya chamadzulo chakonzeka mu mphindi 30.
Wopangidwa bwino ndi Erin 17. Nyemba Zakuda za Cuba ndi Mpunga ndi Zophika Zophika ndi Tsabola Zofiira
Chinthu chotsatira chabwino paulendo wopita ku Cienfuegos.
Kukolola Hafu Yophika 18. Chipotle Black Bean, Brown Rice and Mango Quesadillas
Reinvent Taco Lachiwiri.
Foodie Crush 19. Southwestern Stuffed Bell Tsabola
Chimanga, mpunga ndi ng'ombe yamphongo zimabweretsa kukoma kwakukulu, koma chipotle Gouda amatenga izi pamwamba.
Chakudya chamadzulo ku Zoo 20. Chicken Santa Fe
Chakudya chatsopano chabanja.
Zogwirizana: Zakudya 50 Zosayembekezereka Za Nkhuku Kuti Mupange Pompopompo
TERI LYN FISHER/IDYENI NGATI MUKUPATSA FOLOKO21. Mbatata Wotsekemera Wodzaza ndi Chipotle-Lime Yogurt
Mbatata zimasungidwa kwa masiku asanu mufiriji, kotero mutha kuziwotcha pasadakhale. Kukonzekera chakudya, aliyense?
Pezani Chinsinsi
Emily Morgan22. Quick ndi Easy Zokometsera Kokonati Black Nyemba Msuzi
Mukufuna umboni kuti chakudya chamadzulo chikhoza kukhala chokoma komanso chochepa? Osayang'ananso kwina. Chakudyachi chimatenga mphindi 35 kuchokera koyambira mpaka kumapeto.
Pezani Chinsinsi
Chithunzi: Mark Weinberg/Styling: Erin McDowell23. Zochepa Za Carb Zukini Enchiladas
Ma Tortilla, sitinakudziweni nkomwe. (FYI, iyi imatenthedwa bwino, kotero mutha kupanga gulu lalikulu ndikudya sabata yonse.)
Pezani Chinsinsi
Chithunzi: Liz Andrew/Styling: Erin McDowell24. Slow-Cooker Chicken Enchilada Casserole
Chovuta kwambiri chomwe muyenera kuchita ndikutsegula thumba la tchipisi ta tortilla.
Pezani Chinsinsi
Chithunzi: Liz Andrew/Styling: Erin McDowell25. Black Bean Hummus
Dulani mbale paphwando lanu lotsatira ndikuwonera ikutha ngati matsenga.
Pezani Chinsinsi
Ma Plate Amagetsi26. Quick Guacamole Quinoa Saladi
Ngati kuviika ndi saladi kuli ndi mwana wokoma kwambiri, izi zikanakhala.
Pezani Chinsinsi
Chithunzi: Liz Andrew/Styling: Erin McDowell27. Zakudya Zophika Pang'onopang'ono-Prep Burrito Bowls
Nyamulani imodzi ya mwana wanu ndipo idzalimbikitsa zonse nsanje ya nkhomaliro.
Pezani Chinsinsi
DAVID FRENKIEL/KITCHENI YANG'ONO YOGIRITSIRA28. Portobello ndi Avocado Quesadillas ndi Magic Green Sauce
Kudzaza kwachikale kwa nkhuku ndi tchizi kukuyamba pang'ono. Kongoletsani zinthu ndi bowa crispy, mapeyala okoma komanso, nyemba.
Pezani Chinsinsi
Chithunzi: Liz Andrew/Styling: Erin McDowell29. Chili Chamasamba Chamasamba Mphika Umodzi
Chili mu ola limodzi? Mukungoyembekezera kuti ndi zotheka. Ndipo simudzaphonya ngakhale nyama.
Pezani Chinsinsi
Mtengo wa Yum 30. Thanzi la Mexican Sweet Mbatata Zikopa
Chimanga chokazinga, nyemba zakuda, cilantro watsopano, phala la mbatata, chipotle chokometsera ndi tchizi wosungunuka, zonse zalowetsedwa mu tuber yomwe timakonda ya lalanje-chomwe sichiyenera kukonda chiyani?
Ambitious Kitchen 31. Muffins Black Nyemba Brownie Muffins
Simungathe kulawa nyemba muzakudya zokomazi, koma zimawonjezera matani a protein ndi fiber. Ana anu sadzadziwa kusiyana kwake.
Thandizo Lonse 32. Tofu Scallion Black Nyemba Scramble
Chakudya cham'mawa chokhala ndi mapuloteni omwe angakupangitseni kupita mpaka nkhomaliro. Langizo: Osadumpha tahini, imawonjezera kukoma kosangalatsa kwa mazira anu.
Foodie Crush 33. Chipotle Lime Shrimp Bowls
Mbali yabwino pazakudya zosavutazi ndi momwe zimapangidwira - khalani omasuka m'malo mwa mbewu zilizonse, mapuloteni kapena masamba omwe muli nawo. Musaiwale za marinade ya chipotle.
Mmene Makoma Amadyera 34. Black Bean Butternut Sliders Ndi Chipotle Ketchup
Iwo ndi ang'onoang'ono, choncho pitirirani ndi kukhala ndi awiri (kapena atatu).
Ambitious Kitchen 35. Masamba a Saladi Ochuluka Omwe Ali ndi Mapuloteni Akuda
Ngati muli ndi mphindi zisanu ndiye kuti muli ndi nthawi yokwanira kuti mupange nkhomaliro iyi yathanzi komanso yokhutiritsa yosaphika.
Vegan yosavuta 36. Avocado ndi Black Bean Tortas
Sangweji yodzaza ndi zokometsera izi zimapangitsa nyama yanu ndi tchizi kuti ziziwoneka zosawoneka bwino.
Vegan yosavuta 37. Black Bean, Chimanga & Avocado Saladi
Mukhoza kugwirizanitsa saladi iyi ndi tchipisi ta tortilla, kuwonjezera pa saladi wobiriwira kapena kutumikira pamwamba pa burger. Kapena mutha kungosangalala nazo kuchokera mu mbale ndi supuni yokha. Ndi kuti zabwino.
Kukolola Hafu Yophika 38. Poblano zokometsera, Black Nyemba ndi Quinoa Enchiladas
Chakudya chamasamba chokoma mtima chomwe chimagwiritsa ntchito zakudya zambiri monga anyezi, adyo, nyemba, quinoa ndi zonunkhira. Komanso tchizi zonse chifukwa, chabwino, ndi tchizi.
Ambitious Kitchen 39. Avocado Wathanzi Black Nyemba Brownies
Ndani akunena kuti kudya bwino kumatanthauza kudumpha mchere? Osati ife. Ma brownies akuda opanda mkaka komanso opanda gluteni ali ndi thanzi ndi chokoma.
Nandolo Awiri ndi Chikho chawo 40. Black Nyemba Saladi
Khalani osavuta ndi saladi yokhutiritsa, yokoma-yowawasa.
Mtengo wa Yum 41. Crock-Pot Pork Adobo yokhala ndi Nyemba Zakuda
Lolani kuti idye.
Ndipatseni Ovuni 42. 10-Mphindi Pinazi Black Bean Tostadas
Pitani ku Tex-Mex mumphindi zochepa.
Vegan yosavuta 43. Cuban Black Bean & Mango Bowl
Havana, ooh na-na (ay) ...
Ambitious Kitchen 44. Wokazinga Mbatata ndi Black Nyemba Saladi ndi Salsa Watsopano Wachimanga Wachinanazi
Chinsinsi chokopa alendo popanda khama lalikulu? Salsa yopangidwa kunyumba.
Chithunzi: Liz Andrew/Styling: Erin McDowell45. Salmon Bowl ndi Farro, Black Nyemba ndi Tahini Kuvala
Kupanikizana-odzaza ndi mapuloteni.
Pezani Chinsinsi
Zolakalaka za Carlsbad 46. Dipu ya Nyemba Yophika
Kupanga izi kwa phwando lililonse mpaka kumapeto kwa nthawi.
Chithunzi: Liz Andrew/Styling: Erin McDowell47. Avocado ndi Black Bean Pasitala Saladi
Idyani zotsala nkhomaliro sabata yonse.
Pezani Chinsinsi
Thandizo Lonse 48. Black Bean Skillet Skillet Scramble with Cheesy Polenta
Win brunch, mothandizidwa ndi silky polenta.
Lexi's Koyera Khitchini 49. Easy Vegan Black Nyemba Msuzi
Chakudya chamasana chidzakhala chokonzeka pang'onopang'ono (ndipo chimadzaza ndi kaloti ndi udzu winawake, chifukwa cha zowonjezera zamasamba).
Thandizo Lonse 50. Nyemba Zanyama Zanyama Zanyama ndi Chimanga Burgers
Pangani mapepala owonjezera pang'ono ndikuwumitsa pa chakudya chamadzulo cha sabata yamawa.
Zogwirizana: Maphikidwe 50 Akuluakulu A Burger Padziko Lonse
Kitchen Snixy 51. Skinny Black Bean ndi Veggie Mexican Pizza
Ana adzakonda izi (ndiponso akuluakulu).
Nkhumba ndi Quill 52. Zokometsera Soyrizo ndi Black Nyemba Empanadas
Ndani ankadziwa kuti mukhoza kukwapula ma empanadas kuchokera pachitini?
Ambitious Kitchen 53. Slow-Cooker Black Nyemba, Quinoa ndi Chicken Tortilla Msuzi
Tikhala tikudya izi nthawi yonse yozizira.
Mmene Makoma Amadyera 54. Game Tsiku Mowa Chili
Kapena monga timakonda kuyitcha, chili cha mowa watsiku ndi tsiku.
Chithunzi: Liz Andrew/Styling: Erin McDowell55. Mini Nachos
Chilolezo chodyera nacho chakudya chamadzulo chaperekedwa.
Pezani Chinsinsi
Zogwirizana: Zakudya 12 Zomwe Mungapange ndi Chitoni cha Nyemba za Cannellini
