Saladi Wofundirayu wokhala ndi Chickpeas onunkhira, nkhuku, ndi kavalidwe kosuta ka Tahini kukutengerani kugwa

Zamkati

• Saladi Yotentha Yokhala Ndi Nkhuku Zokometsera ndi Nkhuku (+ Kuvala Tahini Wosuta)
• Onaninso za

Pewani pambali, zonunkhira zamatope-saladi uyu wokhala ndi nandolo ofunda komanso zokometsera ndiye kwenikweni ndikupatseni kumverera kwa kugwa. Nandolo zotentha, zokazinga mu saladiyi zimadzazanso ndi theka la kapu yokhala ndi ma gramu 6 a mapuloteni ndi ma gramu 6 a fiber. Mupezanso mapuloteni owonjezera mu saladi uyu kuchokera ku nkhuku yathanzi (komanso yabwino!). Kuphatikizanso apo, pali mafuta athanzi ochokera kumavalidwe opanda mkaka opangidwa kuchokera ku tahini ndi maolivi osapezekanso. (Zowonjezera: Saladi Zopangidwa ndi Mbewu Zomwe Zimakhutitsa Kwambiri)

Zonsezi, kuphatikiza kwa mapuloteni ndi mafuta athanzi (kuphatikiza ulusi wochokera ku nandolo) ndizomwe mukufunikira kuti mimba yanu ikhale yofunda, yodzaza, komanso yosangalala madzulo ozizira omwe akubwera. Mbale iyi ya yummy imakhalanso ndi mavitamini A ndi K ndipo amapangidwa kuchokera ku letesi ya Bibb, ndi vitamini C ndi lycopene kuchokera ku tomato, chifukwa chake mupeza micronutrients yathanzi kukuthandizani kuti muzimva bwino nyengo ikasintha. (Zokhudzana: Msuzi Wapamwamba uwu Uphatikiza Nkhuku, Sipinachi, ndi Nkhuku Mwanjira Yabwino Kwambiri)

Ndi zakudya zosuta, zonunkhira, ndi zotsekemera zonse mu chakudya chimodzi chosangalatsa, musadabwe ngati saladi wathanzi ameneyu amakonda kwambiri kugwa.

Saladi Yotentha Yokhala Ndi Nkhuku Zokometsera ndi Nkhuku (+ Kuvala Tahini Wosuta)

Katumikira 4

Zosakaniza

• 8 makapu organic Bibb letesi, anapatukana munthu masamba
• nsawawa zonunkhira, zokazinga, zotentha (onani m'munsimu)
• 1 chikho tomato, sliced
• 16 ounces organic rotisserie nkhuku, yong'ambika
• kuvala utsi wa tahini (onani pansipa)

Kwa nsawawa zokometsera:

• 1 akhoza (15.5 ounces) organic chickpeas (aka garbanzo nyemba), zotsanulidwa, kuchapidwa ndi kupukuta
• Supuni 2 zowonjezera mafuta a azitona
• 1/2 supuni ya supuni inasuta paprika
• 1/2 supuni ya supuni chitowe
• 1/4 supuni ya supuni ya ufa
• 1/8 supuni ya tiyi ya tsabola ya cayenne
• Himalayan pinki mchere kulawa

Zovala:

• 1/4 chikho madzi a mandimu
• 1/4 chikho cha tahini phala
• 1/4 chikho cha apulo cider viniga
• 1/4 chikho + supuni 2 za maolivi owonjezera-namwali
• 3/4 chikho madzi oyera
• 1/4 chikho cha yisiti yopatsa thanzi
• Supuni 1 Annie's Organic Horseradish Mustard
• 1 1/2 supuni ya tiyi yosuta paprika
• 1 1/2 supuni ya tiyi chitowe
• 1/4 supuni ya tiyi ya tsabola wofiira
• Masipuniketi awiri aminos a kokonati
• 1 clove adyo
• Himalayan pinki mchere kulawa

Mayendedwe

1. Preheat uvuni ku 350 ° F.
2. Ponyani nsawawa ndi mafuta pa pepala lophika lokhala ndi zojambulazo za aluminiyamu, mpaka nsawawa zitakuta bwino.
3. Dyani nandolo kwa mphindi pafupifupi 45, kapena mpaka nandolo ndi golide ndi crunchy. Chotsani mu uvuni ndikusiya kuziziritsa pang'ono. Kenako ponyani mu mbale ndi paprika, chitowe, ufa wa chili, ndi cayenne, ndikuwaza mchere.
4. Kupanga kavalidwe: Onjezani zosakaniza ku Vitamix kapena blender yothamanga kwambiri ndikusakanikirana mpaka itasungunuka. Sinthani mchere kuti mulawe.
5. Mu mbale yayikulu ya saladi, ponyani letesi, nandolo ofunda, tomato, ndi nkhuku ndi pafupifupi 1/2 chikho cha fodya wa taini wovala, kapena mavalidwe okwanira. (Mutha kusunga zobvala zotsalira kuti mugwiritse ntchito mufiriji.) Sangalalani!

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