Jita-jita daga wake - babu yunwa ba m!

Wake - mai gamsarwa abinci, a cikin tsohon kwana, da suka yi nasarar maye gurbin da nama a lokacin Lent. Cooking legumes musamman matsaloli ba daban-daban. Mu lokaci-lokaci ci abinci, wake, waken soya, Peas da alkamarta, amma wannan ba cikakken jerin daga cikin legume iyali (a kan 20,000 jinsunan). Mafi yawansu ba su dace da abinci, amma ga sauran ci gaban kamata ka sani cewa, misali, gujiya, alfalfa, itacen ƙirya, Clover, mimosa, vetch, lupine - shi ne ma legumes.

A amfani da legumes

Wadanda cewa mun ci dauke da mai yawa bitamin, carbohydrates, da baƙin ƙarfe, alli, potassium, sitaci. Legumes ne da amfani a anemia, amma cutarwa cututtuka na zuciya da kuma gall mafitsara. Nutritionists yi imani da cewa su raba a mu rage cin abinci kada ta kasance kasa da 10%. Jita-jita daga wake daidai a hade tare da kayan lambu mai, ganye, kirim mai tsami, raw kayan lambu da kuma halartar magani, amma ba ta jure Unguwa starchy (masara, dankalin turawa) da kuma gari sinadaran.

Yadda za a dafa wake

Mafi readily mu dafa wake. Mafi - wake da legumes daga - bishiyar asparagus. Yana yana da matukar low kalori abun ciki da kuma babban adadin bitamin da kuma sauran gina jiki. Yadda dadi! Irin wannan wake, duk da haka, kamar yadda sauran jita-jita na wake, dafa tare da zucchini, eggplant, barkono, dukan kabeji, karas da tumatir. Mutane da yawa marinated kore wake a cikin hunturu, ko da yake mafi ana daskarewa. Wannan shi ne mai ban mamaki gefen tasa zuwa nama da kifi. Ta kanta iya maye gurbin nama. A miya dõmin taliya, misali. Abinci legumes, girke-girke na wanda aka nuna a kasa, za a iya gudanar a wani kullum rage cin abinci.

Salatin na kore wake

Domin salatin, muna bukatar:

• laban sabo ne ko daskararre kore wake .
• finely yankakken albasa ja.

Ga miya:

• rabin kofin na man zaitun.
• cokali na mustard.
• albasa da tafarnuwa.
• gwaiduwa.
• daya da rabi teaspoons da vinegar.
• barkono da gishiri.

Yadda za a shirya shi

Da farko, kana bukatar ka dafa miya domin tasa na wake. A blender kaya mustard, vinegar, tafarnuwa, gishiri, barkono, kwai gwaiduwa, don cimma homogeneity da digon zuba man zaitun. A minti daya ko biyu zuwa whisk a matsakaici gudun. Yanzu shirya wake: idan ba Broccoli, da alaka tsakanin ƙofofin kwafsa da za a rabu, yanke wutsiyoyi. Dafa shi a cikin wani ruwa mai zãfi for rabin awa, a tabbatar da gishiri da. Broth za a iya amfani da miya. Wake cire a colander, kurkura tare da ruwan sanyi, kadan bushe, ƙara miya, yayyafa da ganye da albasarta.

wake salatin

Muna bukatar mu wake salatin:

• 200 g busassun wake, "da masu jituwa".
• rabin kofin na yankakken baki zaituni.
• manyan karas, datsattsen naman.
• reshe na ceri tumatir, halved.
• 3 tbsp. man zaitun, 3 tbsp. tablespoons ruwan inabi vinegar.
• murƙushe tafarnuwa albasa.
• rabin kofin na yankakken faski, Basil ganye.
• gishiri, ƙasa baki barkono.

Yadda za a shirya shi

Wake jiƙa na dare a cikin ruwan sanyi. Bayan soaking, lambatu da kuma kurkura da kyau. Pan don dafa ya zama babba, da kuma tare da wani rami a murfin, zuba wake sama da matakin na bukatar biyar santimita da kuma ko da yaushe ruwan zafi. Gishiri a lokacin dafa abinci kada ku ƙara - zai zama da wuya, shi ne mafi alhẽri a gare 'yan mintoci har dafa shi podsolit. "Flageolet" - manyan wake, suna bukatar su dafa har sai m na kimanin awa daya a kan matsakaici zafi, zuba tafasasshen ruwa idan ya cancanta. Har dafa babban jita-jita bangaren na wake, yankakken zaituni, karas da sauran ganye da kuma kayan lambu. Zuba vinegar da kuma man zaitun da Mix. Pods ana drained kuma rinsed a sosai ruwan sanyi. Mõtsar da miya, bar shi bane girkawa kuma bauta wa.