Tauraro a kan farantin: wake

A ƙarshen bazara, ɗayan shahararrun sharuɗɗan dafa abinci shine shakka "yadda ake dafa koren wake". Ba mamaki, tunda a wannan lokaci kowace rumfa tana cike da buhunan wake. Yadda za a dafa shi, abin da za a hada shi da shi, yadda za a adana shi?

/ gwaji.

Wake su ne legumes mai arziki a cikin furotin da folic acid. Saboda yawan furotin da abun ciki na fiber, wake yana ba da jin dadi na dogon lokaci. Yana da daraja sosai ga mutanen da, saboda dalilai daban-daban, ba sa cinye furotin dabba. Saboda yawan abun ciki na bitamin B12 da folic acid, amfani yana shafar tsarin zuciya da jijiyoyin jini. Bayan fa'idodin kiwon lafiya da babu shakka, wake yana da daɗi kawai. Za a iya ci danye sabo sosai (amma kar a wuce gona da iri, saboda legumes ne kuma zai iya zama ɗan haraji ga hanji).

Wake, kamar sauran legumes, na iya ba da gudummawa wajen bayyana favism, watau. cututtukan wake. Yana da cuta ta kwayoyin halitta wanda ke haifar da anemia na hemolytic kuma, a cikin matsanancin hali, mutuwa. Yawancin lokaci alamun farko sune ciwon ciki mai tsanani, ciwon kai da amai - suna bayyana bayan cin abinci ba kawai wake ba, har ma da wake, wake ko kaji. Saboda wannan son rai ne wasu wake masu kyamar dandanon wake suka ce koren guba ne. Cutar tana da wuya sosai, a Poland kowane dubun mutane suna fama da ita, don haka akwai kyakkyawar dama da farin ciki za ku yi amfani da waɗannan dokoki.

Yadda za a dafa kirtani wake?

Yawancin lokaci muna sayen wake a cikin jakar filastik - haka ake sayar da su a kan shelves. Yana da kyau a kula da ko kayan lambu ya yi mummunan rauni (hanci da sauƙi yana ɓatar da abinda ke cikin jakar zai iya ceton mu daga jefa 'yan zlotys a cikin sharar gida). Sayi wake kai tsaye daga hannun manomi a duk lokacin da zai yiwu. Na san cewa ga mutane da yawa wannan ba gaskiya ba ne. Idan ba ku da damar yin amfani da irin wannan kayan lambu, kawai a hankali duba abubuwan da ke cikin kunshin kuma zaɓi mafi kyawun samfurori a kan counter.

A tafasa koren wake a cikin ruwan tafasasshen gishiri kadan. Zai fi kyau a zuba ruwa mai yawa a cikin kwanon rufi, ƙara gishiri kuma a gwada. Ya kamata ya ɗanɗana kamar ruwan teku mai gishiri. Ƙara wake, dafa don minti 3, magudana kuma da sauri sanya a cikin kwano na ruwan sanyi. Wannan zai sa ta tabbata. Hakanan zaka iya tururi wake na kimanin minti 4. A wannan yanayin, yana da kyau a saka shi a cikin kwano na ruwan kankara don 'yan mintoci kaɗan don dakatar da aikin dafa abinci. A kwasfa dafaffen wake kuma a ci su nan da nan ko ƙara su a cikin abincinku.

Salatin wake - kadan wahayi

Salatin tare da wake, noodles da feta

Sinadaran:

• 200 g taliya
• 1 kofin wake
• 70 g guda
• 1 lemun tsami
• sabo avocado
• Fresh Mint ko Basil

Wake babban sinadari ne ga salads. Yana da kyau a cikin taliya da salatin feta. Ya isa ya dafa 200 g na taliya (zaka iya maye gurbin lu'u-lu'u sha'ir ko gero), ƙara 1 kopin dafaffen, chilled da peeled fodder wake, 70 g na yankakken cuku, yayyafa da 1 tablespoon na lemun tsami ruwan 'ya'yan itace. kuma yayyafa da basil ko mint sabo. Har ila yau yana da ɗanɗano mai kyau tare da avocado sabo da tumatir ceri masu launi a yanka a rabi. Ana iya yin salatin kafin lokaci kuma a ajiye shi a cikin firiji. Cikakke don akwatin abincin rana.

salatin wake mai sauki

Sinadaran:

• 500 g na wake
• 3 tablespoons man zaitun
• 1 lemun tsami
• 1 Clove da tafarnuwa
• 1 koren kokwamba
• 200 g shinkafa
• dill/faski/mint

Sauƙaƙan sigar salatin wake kuma yana da daɗi. A haxa wake dafaffe da bawon gram 500 da man zaitun cokali 3, ruwan lemun tsami cokali 1 1/2, tafarnuwa guda 1, koren cucumber diced 1, yankakken cukuwan feta 200 g da yankakken dill, faski da mint. Mix kome da kome, bar akalla minti 20 kafin yin hidima. Tabbas, zamu iya wadatar da salatin tare da taliya kuma mu sami abinci mai daɗi.

Salatin da qwai da wake

Sinadaran:

• 200 g na wake
• 2 qwai
• 3 cokali na sanwici cuku
• 4 yanka gurasa
• 1 lemun tsami
• Mayonnaise
• 1 kofin alayyafo
• Faski / Mint

Wake kuma yana da daɗi da ƙwai. Kwai da salatin wake yana da kyau, amma yana da kyau a kan gurasa mai gasa.

Me muke bukata? 200 g Boiled wake, 2 wuya Boiled qwai, 3 tablespoons sanwici cuku (zai fi dacewa da horseradish), 4 yanka na kasar burodi, lemun tsami, mayonnaise da ganye. Bari mu fara da mayonnaise: Mix cokali 4 na mayonnaise tare da ruwan 'ya'yan lemun tsami cokali 1 da kuma ɗan yankakken faski ko coriander. Muna gasa burodi a cikin tanda ko gurasa. Man shafawa tare da cuku, sanya yanka na ƙwai mai wuya a kai, man shafawa tare da mayonnaise tare da ganye da kuma yayyafa da koren wake. Muna cin abinci tare da cokali mai yatsa da wuka.

Yadda za a juya shi zuwa salatin? A hanya mai sauƙi. Muna buƙatar burodin da ba a taɓa amfani da shi ba. Yanka biredi guda 3 a yayyage su a cikin kwano. Sai azuba ganyen alayyahu da aka wanke da busassun kofi 1, dafaffen wake kofi 2, dafaffen kwai guda 2 sannan a yanka gida biyu. Ki kwashe komai da ruwan lemun tsami cokali 2 sannan a zuba cokali 3 na yoghurt na halitta a hade tare da dintsin faski (ko mint).

Za mu iya ƙara wasu feta, mozzarella, ƙwaya da kuka fi so da kokwamba - wannan shine ɗayan waɗannan salads waɗanda za ku iya gwadawa kuma tasirin yana da kyau.

Manna wake - don sandwiches da dumplings

humus wake

Sinadaran:

• 400 g na wake
• tahini sesame manna
• tafarnuwa
• Lemon
• man zaitun
• Eraser
• sesame tsaba

Wake babban sinadari ne don yadawa da hummus. Bari mu fara da dafa abinci da tsaftace wake. Ba za ku iya yin ba tare da shi ba. Idan ana so a yi hummus na wake, sai a bukaci tahini sesame manna, tafarnuwa, ruwan lemun tsami, man zaitun, cumin da tsaba.

 A hada 400 g na koren wake tare da blender har sai da santsi da tahini cokali 5, man zaitun cokali 5, dakakken tafarnuwa, cokali daya na ruwan lemun tsami, cokali daya na cumin. Yayyafa da gishiri idan ya cancanta. Sanya a cikin kwano, yayyafa da man zaitun kuma yayyafa tare da toasted tsaba na sesame.

Dankakken wake

Sinadaran:

• 300 g na wake
• 200 g curd
• 1 Clove da tafarnuwa
• 1 lemun tsami
• koren albasa/mint

Wani manna wake shine manna cuku. Mix 300 g Boiled faffadan wake da 200 g gida cuku, 1 tafarnuwa albasa, 1 teaspoon gishiri da 1 teaspoon freshly grated lemun tsami zest. Muna haɗa komai. Za mu iya ƙara cokali na yankakken kore albasa ko Mint zuwa ga gama taliya. Wannan taliya ce mai kyau cikawa ga dumplings.

miyan wake

Sinadaran:

• 500 g na wake
• 2 yanayi
• Dankalin turawa 1
• 1 karas
• yanki na seleri
• 1 faski
• 500 ml kayan lambu / tsuntsu broth
• 1 teaspoon kokwamba
• Koriander / faski
• man zaitun

Ana iya ɗaukar wake kamar wake, ko kuma kawai a dafa shi a kwasfa, ƙara da miyan kayan lambu ko sigar bazara ta miyan sha'ir lu'u-lu'u. Duk da haka, girke-girke na mafi kyawun miyan wake ya fito ne daga Maroko. Na farko, ba shakka, tafasa, sanyi da kwasfa 500 g na koren wake. Sai ki zuba koren wake, yankakken leks 2, dankalin turawa 1, karas 1, seleri yanki, da faski a tukunya. A zuba kayan lambu 500 ml ko ruwan tsuntsu sannan a zuba gishiri cokali 1 da tafarnuwa cokali 1. Cook a kan zafi kadan na kimanin minti 45. A karshen dafa abinci, ƙara dintsi na yankakken cilantro da faski a cikin miya. Ƙara miya har sai da santsi. Season da gishiri dandana. Ku bauta wa tare da man zaitun, yayyafa shi da tsaba cumin baki da digo kaɗan na ruwan lemun tsami.

Cutlets tare da bobu

da sinadaran:

• 500 g na wake
• Eraser
• Ƙasa coriander
• 2 tafarnuwa tafarnuwa
• Dankali 2
• nadin alkama
• 1 kwai (na zaɓi)

Wake yana da kyau ga yanka - yana da daɗi musamman tare da kayan yaji, waɗanda galibi ana ƙara su zuwa falafel. Ki hada wake 500 wanda aka tafasa da sanyi da bawon wake da cokali 3/4 da cumin cokali 3/4 da coriander coriander cokali 1/2 da gishiri cokali 2 da tafarnuwa cloves guda 1 da aka matse ta cikin latsawa, dafaffen dankalin turawa 2, nadi a tsoma cikin ruwa ko broth, da kwai XNUMX (Za a iya barin kwai.) Zai fi kyau a saka duk abubuwan sinadaran a cikin kwano da kuma juya zuwa taro mai kama. Ƙara hantsi XNUMX na tsaba sunflower zuwa taro da aka shirya. Form a cikin patties kuma toya a cikin mai. Bautawa da sabo kayan lambu da kuma Boiled couscous. Hakanan zamu iya yin manyan patties kuma muyi amfani da su azaman ɓangare na burger veggie.

Ana iya samun ƙarin rubutu daga Tauraron Tauraro a kan jerin gwano akan AvtoTachki Pasje a cikin sashin Culinary.