Ubhontshisi we-soya ohleliwe uyisisekelo se-pantry esimnandi esingaphakamisa ukudla kwakho ngokunambitheka kwawo okucebile kanye nephrofayili yokudla okuhlaba umxhwele. Igcwele amaprotheni, i-fiber, namavithamini abalulekile, lezi zembatho azitholakali nje kuphela kodwa futhi ziguquguquke ngendlela emangalisayo. Noma ngabe ungumpheki onamava noma umpheki wasekhaya ofuna ukuzama, ukuqonda izindlela ezahlukahlukene zokupheka ze-soya ubhontshisi zingakusiza ukudala izitsha ezimnandi nezinempilo kalula.
1. Ukushisa okulula: ukulungisa okusheshayo
Enye yezindlela ezilula zokujabulela ubhontshisi we-soya we-Canched Soya ngokumane uwafudule. Khama bese uhlanza ubhontshisi ukuze ususe i-sodium eyeqile, bese uyiphonsa epanini phezu kokushisa okuphakathi. Faka i-splash yamafutha omnqumo, ingcosana kasawoti, kanye nezinongo zakho ozithandayo - cabanga ugarlic powder, i-cumin, noma i-paprika ebhemayo. Govuza ngezikhathi ezithile kuze kube ukufudumala, futhi unesitsha esiseduze esisheshayo noma isengezo esigcwele amaprotheni kumasaladi nezitsha zokusanhlamvu.
2. SATÉING: Ukungeza ukunambitheka kanye nokuthungwa
I-Sautéing Cancenched Soya Beans ingathuthukisa ukunambitheka kwayo futhi ingeze ukugcwala okujabulisayo. Qala ngokushisa isipuni samafutha ku-skillet phezu kokushisa okuphakathi. Faka u-anyanisi oqoshiwe, upelepele we-bell, noma yimiphi imifino onayo. Uma sebethambekile, engeza ubhontshisi omiswe uSoya kanye ne-sauté imizuzu engaba ngu-5-7. Le ndlela ayifaki kuphela ubhontshisi kodwa futhi ivumela ukuba bamukele ukunambitheka kwezinye izithako, okwenza ukugcwaliswa okumnandi kwama-tacos, ukugoqa, noma izitsha zokusanhlamvu.
3. Ukufaka kusobho kanye nezitshulu
Ubhontshisi we-soya ohlanganisiwe ungezengezo amasobho kanye ne-stew, enikeza ukuthungwa okujabulisayo nokukhulisa amaprotheni. Mane nje ungeze ubhontshisi okhishwe kwiresiphi yakho oyithandayo yesobho phakathi nemizuzu yokugcina engu-10-15 yokupheka. Bangcwatshwa ngokumangalisayo ngemifino, utamatisi, noma amasobho akwenzelwe i-curry. Le ndlela ayigcini nje ngokucebisa isidlo kodwa futhi ikwenza kugcwaliswe ngokwengeziwe, kulungele isidlo sakusihlwa esijabulisayo.
4. Ukubhaka: ukusonteka okuhlukile
Kulabo abafuna ukuzama okuhlukile, cabanga ngokufaka ubhontshisi we-soya ohleliwe ezimpahleni ezibhakiwe. Puree ubhontshisi futhi uzisebenzise esikhundleni samanye amafutha ekuphekeni kwama-brownies noma ama-muffin. Lokhu akupheleli kuphela okungeziwe umswakama kepha futhi kwandisa okuqukethwe kwamaprotheni, okwenza ukuphatha kwakho kube nempilo enhle ngaphandle kokudela ukunambitheka.
5. Ukwakha ama-dips futhi usakaze
Guqula ubhontshisi we-soya ohleliwe ube yi-dip emnandi noma ukusakazeka. Hlanganisa ubhontshisi nge-tahini, ujusi kalamula, ugarliki, kanye ne-drizzle yamafutha omnqumo ngenye indlela enokhilimu, enempilo hummus. Yisebenzise ngama-PITA chips, imifino emisha, noma uyisebenzise njengokusakazeka kumasemishi. Le ndlela ilungele ukujabulisa noma njengendlela enempilo yokudla okunempilo.
I-6. Amasaladi: Ukungezwa okugcwele amaprotheni
Ubhontshisi wesoya ohlanganisiwe ungaphonswa kalula kumasaladi ukuthola iprotheni eyengeziwe. Hlanganisa imifino emisha, utamatisi we-cherry, ukhukhamba, kanye ne-vinaigrette elula yokudla okuqabulayo. Ungangeza futhi kumasaladi okusanhlamvu, njenge-quinoa noma i-farro, ukugcwaliswa nokudla okunempilo okuphelele kwe-Prep Prep.
Ukugcina
Ubhontshisi weSoya ohlanganisiwe uyisithako esiguquguqukayo esingasetshenziswa ngobuningi bezindlela zokupheka, ukuzenza ukuba kube ne-ekhishini kunoma yiliphi ikhishi. Ukusuka ekufundeni okulula ekubhekeni kokudala, lezi zembatho zingathuthukisa ukudla kwakho ngenkathi zinikeza izakhi ezibalulekile. Ngakho-ke ngokuzayo ufuna ukwengezwa okusheshayo nokunempilo ezitsheni zakho, finyelela ngemali kabhontshisi wesoya futhi uvumele ubuhlakani bakho obunobuchule!
Isikhathi sePosi: Oct-11-2024