Ukuba ubungazi, ichickpea iqulethe ubutyebi obungenakuthelekiswa nanto ngokwemirhumo yesondlo. Ukungenisa kwayo kubonelela ngeeproteni, isitashi kunye neep lipids, ngakumbi i-oleic kunye ne-linoleic acid, engafakwanga umzimba kwaye iswele i-cholesterol.
Ukongeza, ukutya ii-chickpeas kuwo onke amalungiselelo alo kuya kubandakanya ifayibha kunye neekhalori emzimbeni wakho.
Isithako
½ ikhilo yamantshontsho
1 imithombo yekofu ene-canola okanye i-oyile ye-olive
Iitisipuni ezi-6 zeparsley
3 ithisipuni ikonofile
Itispuni yepepile eshushu
Iispuni ezi-3 ze-oregano
Icephe elimnandi lepaprika
Phuma ngokuthanda kwakho
Inkqubo
Galela amantshontsho ngobusuku, kusasa uwafake epanini kunye namanzi amaninzi kunye netyuwa, xa sele ethambile, susa amanzi uwagcine eshushu, uwafake efrijini kwiyure enye ukuya kweyure eli-1. ipholile.
Lungisa i-marinade, ubeke i-oyile ye-olive kwisitya, intwana yetyuwa, iparsley, igalikhi egalelwe incinci kakhulu ngaphandle kwesikhumba sayo, i-oregano, ipaprika eswiti, ipepile eshushu, xuba yonke into kwaye ugcine kwisitya esigqunywe nge-1. iyure efrijini.
Hlanganisa i-chickpeas kunye ne-marinade kwaye ubeke amalungiselelo kwiingqayi, kwaye ubashiye kwifriji ngeyure enye.