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Tus Neeg Tsis Noj Nqaij Txiav: Chickpeas, Lentils, Taum, Zucchini Thiab Lwm Yam Khoom Xyaw, Zaub Mov Txawv Nrog Cov Duab Thiab Cov Yeeb Yaj Kiab
Tus Neeg Tsis Noj Nqaij Txiav: Chickpeas, Lentils, Taum, Zucchini Thiab Lwm Yam Khoom Xyaw, Zaub Mov Txawv Nrog Cov Duab Thiab Cov Yeeb Yaj Kiab

Video: Tus Neeg Tsis Noj Nqaij Txiav: Chickpeas, Lentils, Taum, Zucchini Thiab Lwm Yam Khoom Xyaw, Zaub Mov Txawv Nrog Cov Duab Thiab Cov Yeeb Yaj Kiab

Video: Tus Neeg Tsis Noj Nqaij Txiav: Chickpeas, Lentils, Taum, Zucchini Thiab Lwm Yam Khoom Xyaw, Zaub Mov Txawv Nrog Cov Duab Thiab Cov Yeeb Yaj Kiab
Video: Острый нут и карри из чечевицы 2024, Lub peb hlis ntuj
Anonim

Ua noj cov neeg tsis noj nqaij cutlets: xaiv cov zaub mov txawv thiab yooj yim

Neeg tsis noj nqaij cutlets
Neeg tsis noj nqaij cutlets

Neeg tsis noj nqaij cutlets ua los ntawm zaub thiab legumes yog cov tsis tshua muaj qab thiab noj qab nyob zoo. Lawv yuav tsum suav nrog hauv kev noj haus tsis yog rau cov neeg uas tsis haus cov khoom tsiaj, tab sis kuj rau cov neeg uas xav txo lub cev hnyav. Lawv kuj ua tau zoo rau cov khoom noj me nyuam mos, raws li lawv muaj cov vitamins, tsob nroj ntoo thiab cov kab tseem ceeb.

Cov Ntsiab Lus

  • 1 Dab tsi yog cov neeg tsis noj nqaij txiav ua los ntawm?
  • 2 Xaiv ntawm cov zaub mov txawv

    • 2.1 Lentil cutlets nrog cumin thiab cumin
    • 2.2 Chickpea cutlets nrog qhiav thiab txiv lws suav
    • 2.3 Yees duab: Neeg tsis noj nqaij Taum Burgers
    • 2.4 Zucchini cutlets nrog kua txob dawb
    • 2.5 Carrot cutlets
    • 2.6 Daim Video: Qiv Ntsig Quav Taus Liab Hlais

Dab tsi yog neeg tsis noj nqaij txiav ua?

Txhua hom ntawm legumes tuaj yeem siv rau hauv kev ua noj. Cov cutlets no muaj cov zaub protein thiab pab txo qis cov roj thiab triglycerides hauv lub cev (cov rog, cov qib uas ua rau muaj kev txhim kho cov hlab plawv).

legumes
legumes

Thaum ua kom siav, legumes yog yooj yim kom zom thiab sau cov protein ntau hauv cov zaub mov ntawm cov neeg ntawm cov neeg tsis noj nqaij tsis haum

Cov hmoov nplej yog cov roj khov thiab cov hlau. Qhov no ua rau nws yog ib qho khoom tsis tsim nyog rau menyuam yaus thiab poj niam, vim nws yog cov khoom no uas ua lub luag haujlwm rau hematopoiesis thiab kev ua haujlwm kom zoo ntawm cov kab mob deev

Lentils
Lentils

Lub xub ntiag ntawm soluble fiber hauv lentils muaj qhov zoo ntawm lub cev thiab txhim kho kev zom zaub mov

Chickpeas (lossis chickpeas) yog qhov zoo rau poob phaus. Cov nroj tsuag fiber nws muaj qhov muab kev ua kom ntev mus ntev ntawm kev muaj siab.

Chickpea
Chickpea

Muab piv rau cov taum pauv, lentils thiab taum pauv, cov as-ham ntawm chickpeas tau nqus sai dua

Cov tshuaj antioxidants hauv cov noob taum nws ua tau zoo rau txhua lub cev. Tsis tas li, nws muaj arginine, uas ua rau txo cov piam thaj hauv cov ntshav.

Taum
Taum

Taum yog cov khoom lag luam uas paub thiab pheej yig

Cov zaub mov qab heev tuaj yeem npaj tsis yog npaj los ntawm legumes, tab sis kuj los ntawm zaub. Cov uas tab tom poob phaus yuav txaus siab rau zucchini cutlets, vim lawv muaj qhov nruab nrab ntawm cov calorie ntau li ntawm 90 txog 120 kcal.

Zucchini
Zucchini

Zucchini cutlets yog pom nyob rau hauv lub sijhawm rov qab tom qab kab mob, nrog rau kev teeb meem plab zom mov

Carrot cutlets yuav tsum muaj nyob hauv kev noj haus ntawm menyuam yaus, vim cov zaub no muaj cov txiaj ntsig zoo ntawm kev loj hlob thiab tsis pom kev. Rau cov neeg laus, cov zaub mov no yuav pab kom tshem tau ntau cov rog rog.

Carrot
Carrot

Ntawm cov vitamin muaj pes tsawg leeg ntawm carrots, cov vitamins C, E, K, B tuaj yeem sib txawv

Zaub pob yog tseem zoo rau ua lub teeb thiab kev txiav cov zaub mov noj. Cov ntsiab lus calorie ntawm lub tais no tsis pub tshaj 100 kcal.

Pob Tsuas
Pob Tsuas

Zaub qhwv fiber ntau txhim kho kev ua haujlwm ntawm lub cev muaj zog thiab muaj qhov zoo rau kev txhim kho ntawm cov hnyuv microflora - qhov tseem ceeb rau kev txhim kho kev zom zaub mov.

Xaiv zaub mov txawv

Cov zaub mov txawv tau npaj yog yooj yim los npaj thiab muaj cov khoom xyaw pheej yig.

Lentil cutlets nrog caraway cov noob thiab cumin

Qhov ntsim saj thiab tsw qab ntawm cov cutlets no yuav tsis tawm txawm tias tsis quav ntsej nqaij-eater.

Ntsuab lentils
Ntsuab lentils

Daim ntawv qhia no siv cov lentils ntsuab vim tias lawv muab cov ntawv tuab uas xav tau los ua cov ntawv txiav.

Cov khoom xyaw:

  • 2 tbsp. xob;
  • 1 dos;
  • 1 zaub ntug hauv paus;
  • 1/2 tsp ntsev;
  • 5 tbsp. l. zaub roj;
  • 3 tbsp. l. mov ci;
  • 1/4 tsp cumin;
  • 1/4 tsp kua txob dub;
  • 1/4 tsp cumin.

Yog li, koj xav tau:

  1. Ncuav dej txias dhau lentils.

    Tav ntsuab lentils
    Tav ntsuab lentils

    Txaus kom tawm ntawm lub txiv mis ntxig kom pw ib hmo

  2. Boil nws kom txog thaum muag muag.

    Cov nqaij hau
    Cov nqaij hau

    Boil lentils tshaj qhov kub kub

  3. Quav dos.

    Slicing dos
    Slicing dos

    Xaiv cov qhov muag teev loj, lawv ua kua

  4. Grate carrots.

    Grated carrot
    Grated carrot

    Zuaj cov carrots nrog qhov nruab nrab-grater

  5. Fry zaub.

    Ci ci thiab carrots
    Ci ci thiab carrots

    Cov zaub xav tau kib kom txog thaum lub teeb kub

  6. Muab cov lentils tso rau ntawm ib sab.

    Lentils pov tseg rau ntawm ib sab
    Lentils pov tseg rau ntawm ib sab

    Saib xyuas iav ntau dhau los ntawm cov roj uas muab hau

  7. Zom nws nrog nqaij grinder.

    Lentils minced los ntawm ib tug nqaij grinder
    Lentils minced los ntawm ib tug nqaij grinder

    Ib qho nqaij sib tsoo yog qhov zoo tshaj plaws rau kev ua cov nqaij mos cutlets, vim nws tso cai rau koj kom cov zaub mov ntxig

  8. Zom cumin thiab cumin hauv lub tshuaj khib.

    Cumin thiab cumin
    Cumin thiab cumin

    Caraway thiab cumin yog cov txuj lom haum rau lentils, lawv ntxiv cov saj thiab tsw qab ntawm cov tais ua los ntawm nws

  9. Sib tov zaub kib, lentils thiab txuj lom, ntxiv ntsev thiab kua txob dub. Tom qab ntawd ua rau cutlets thiab Fry lawv.

    Lentil puab cutlets
    Lentil puab cutlets

    Ua ntej yuav muab cov kais taum zoo ua ntej yuav tsum muab cov roj paum muag

  10. Ua kub.

    Lentil cutlets
    Lentil cutlets

    Garnish nrog tshuaj ntsuab thiab zaub chutneys thaum pab lentil patties

Chickpea cutlets nrog qhiav thiab txiv lws suav

Daim ntawv qhia zoo tsis muaj qe thiab muaj roj tsawg. Lub cutlets yog kev sib tw thiab muaj ntxhiab heev.

Qhiav
Qhiav

Qhiav qhiav hauv paus muaj ntsim thiab ua kom sov sov uas muaj qhov tsw zoo ntawm cov txiv ntoo thiab cov txiv ntawm cov txiv lws suav

Cheebtsam:

  • 250 g chickpeas;
  • 1 dos;
  • 3 cloves ntawm qej;
  • 2 txiv lws suav;
  • 1/4 tsp qhiav qhuav;
  • 3 tbsp. l. zaub roj;
  • ntsev kom saj.

Daim ntawv qhia:

  1. Khaws cov qaib tso plig.

    Cov qaib chickpeas
    Cov qaib chickpeas

    Qhov zoo tshaj plaws rau so tawm chickpeas thaum hmo ntuj

  2. Boil nws kom txog thaum muag muag thiab quav dua ib tug sieve.

    Cov nqaij qaib
    Cov nqaij qaib

    Boiling chickpeas feem ntau yog siv 2-2.5 teev

  3. Qij lub qej.

    Tws qej
    Tws qej

    Qej tuaj yeem hlais tau zoo

  4. Quav dos.

    Tws dos
    Tws dos

    Txiav lub dos rau hauv nruab nrab qhov loj me

  5. Tev lub txiv lws suav.

    Daim tawv nqaij txiv lws suav
    Daim tawv nqaij txiv lws suav

    Txhawm rau kom yooj yim tshem cov tev los ntawm txiv lws suav, scald lawv nrog dej npau npau

  6. Zuaj cov chickpeas, dos, txiv lws suav thiab qej rau hauv rab.

    Chickpeas thiab zaub rau hauv lub tais rab
    Chickpeas thiab zaub rau hauv lub tais rab

    Minced nqaij rau cutlets los ntawm chickpeas thiab zaub yuav tsum muaj ib qho kev sib xws

  7. Daim patties thiab sauté.

    Ci roov chickpea cutlets
    Ci roov chickpea cutlets

    Fry cov chickpea cutlets kom txog thaum Golden xim av

  8. Ua kub nrog qaub cream thiab tshuaj ntsuab.

    Chickpea cutlets
    Chickpea cutlets

    Basil thiab parsley yog cov tshuaj ntsuab zoo.

Yees duab: Taum paj Burgers

Zucchini cutlets nrog kua txob dawb

Muag heev thiab muaj kua heev squash cutlets mus zoo nrog qaub cream los yog kua ntses raws nws. Thiab raws li seasoning, sim ntxiv dawb, tsis siv kua txob dub rau cov nqaij minced.

Cov kua txob dawb
Cov kua txob dawb

Cov kua txob dawb zoo kawg nkaus ua rau saj ntawm daim tawv txiav, hloov cov tais no rau hauv chav ua noj tiag

Cov khoom xyaw:

  • 1 nruab nrab zucchini;
  • 1 tbsp. oatmeal;
  • 1 lub qe;
  • 1 dos;
  • 2 cloves ntawm qej;
  • 50 g ntawm zaub ntsuab;
  • 1 tbsp. dej;
  • 3 tbsp. l. zaub roj;
  • 1 tbsp. l. hmoov nplej;
  • 5-6 peas ntawm cov kua txob dawb;
  • ntsev kom saj.

Daim ntawv qhia:

  1. Grate lub zucchini.

    Grated zucchini
    Grated zucchini

    Rau chopping zucchini, xaiv grater nrog qhov nruab nrab qhov taub

  2. Zuaj tawm cov dej noo ntau heev.

    Zaws zucchini
    Zaws zucchini

    Cov yav tas los zuaj zucchini pulp yuav ua rau cov txiav ntawm nws denser hauv cov qauv

  3. Ncuav dej npau npau hla lub oatmeal.

    Muab cub oatmeal nrog dej npau npau
    Muab cub oatmeal nrog dej npau npau

    Oatmeal yuav tsum sawv ntsug li 10-15 feeb

  4. Quav dos.

    Finely tws dos
    Finely tws dos

    Txiav lub dos kom zoo thiab nrog rab riam ntse

  5. Quav lub qej nrog rab riam.

    Minced qej
    Minced qej

    Qej mus tau zoo nrog cov tais diav zucchini

  6. Quav tshuaj ntsuab.

    Tws zaub
    Tws zaub

    Rau taub dag txiav, koj yuav xav tau cov tshuaj ntsuab tshiab tshwj xeeb - dill thiab parsley

  7. Zuaj cov roj dawb hauv cov tshuaj khib.

    Sib tsoo dawb peppercorns
    Sib tsoo dawb peppercorns

    Thaum muab cov kua txob dawb los pleev, koj yuav muaj qhov tshiab, tsw qab ntxiag, txawv ntawm ntxhiab tsw ntxhiab ntawm cov kua txob dub

  8. Sib tov tag nrho cov khoom xyaw, ntxiv hmoov yog tias tsim nyog, thiab teeb cov patties, kib lawv kom txog thaum kev sib tw.

    Tsim zucchini cutlets
    Tsim zucchini cutlets

    Zucchini cutlets yog zoo tshaj plaws hauv cov tsoos ib puag ncig cov qauv

  9. Ua lub kub zaub mov nrog qaub cream.

    Zaws txiav txiav
    Zaws txiav txiav

    Zucchini cutlets yog cov xim av daj thiab muag nplaim

Carrot cutlets

Golden uas muaj ntxhiab zaub ntug hauv paus cutlets yuav rov hais dua tsis yog rau cov neeg tsis noj nqaij xwb. Xws li lub tais zaub mov, yog tias tau txais kev pab nrog qaub cream, feem ntau yog nyiam heev los ntawm cov menyuam yaus rau nws cov sweetish saj thiab golden brown crust.

Cardamom
Cardamom

Cardamom muaj peculiar ntsim-qab saj nrog yim pab ntawm cov txiv hmab txiv ntoo, uas zoo meej rau cov zaub ntug hauv paus

Cov khoom xyaw:

  • 500 g carrots;
  • 100 g semolina;
  • 100 g breadcrumbs;
  • 1/2 tbsp. dej;
  • 1 tsp Sahara;
  • ntsev kom saj;
  • 3 tbsp. l. zaub roj.

Yuav ua li cas ua zaub ntug hauv paus cutlets:

  1. Quav cov carrots.

    Grated carrot
    Grated carrot

    Tsis txhob tsuav carrots ntau dhau, vim tias lawv yuav npau npau sai

  2. Ncuav dej txias dhau nws thiab coj mus rau ib lub rhaub. Ua noj rau 5-7 feeb. Lub caij no, nchuav dej kub dhau lub semolina.

    Sib tov semolina nrog dej
    Sib tov semolina nrog dej

    Lub semolina yuav sai sai rau hauv cov dej, qhov no yuav ua kom lub sijhawm ua noj ua haus ntawm cutlets

  3. Zom carrots thiab o cereals nrog o ua ib rab.

    Tsuav nqaij rau zaub ntug hauv paus cutlets
    Tsuav nqaij rau zaub ntug hauv paus cutlets

    Qhov loj rau qhov tsim ntawm cutlets yuav tsum ua homogeneous

  4. Ntxiv qab zib thiab ntsev rau cov nqaij minced. Do thiab ua rau hauv patties, uas tom qab ntawd txheej hauv breadcrumbs.

    Kav Cij Lij Lej Kauv Cov Pob Kauj Txiav
    Kav Cij Lij Lej Kauv Cov Pob Kauj Txiav

    Rau kev ua qhob cij, nws yog qhov zoo dua los xaiv cov qhob cij dawb

  5. Tam sim no Fry lawv kom txog thaum Golden xim av.

    Frying zaub ntug hauv paus cutlets
    Frying zaub ntug hauv paus cutlets

    Thaum kib cutlets, nco ntsoov tias carrots hlawv sai sai

  6. Ua kub qaub cream.

    Npaj zaub ntug hauv paus cutlets
    Npaj zaub ntug hauv paus cutlets

    Ntawm txhua qhov sib ntxiv rau zaub ntug hauv paus cutlets, qaub cream yog cov tshuaj zoo tshaj.

Yees duab: lean dawb cabbage txiav cutlets

Kuv tsev neeg ua zaub ua mov thiab zaub. Tshwj xeeb tshaj yog kuv tsev neeg poob rau hauv kev hlub nrog ruddy cutlets ua los ntawm chickpeas, lentils lossis carrots. Kuv feem ntau ntxiv grated kua los yog raisins me ntsis rau carrots, yog li nws hloov tawm mus ua khoom noj qab zib tag nrho. Kuv siv cov chickpeas rau sau cov khaub noom nplej los yog hauv tsev xyoob khaub ncaws, thiab kuv khov lentils rau kev siv yav tom ntej thiab ua noj thaum sawv ntxov los qhwv kuv tus txiv nrog kuv ua haujlwm. Txoj kev zoo nkauj ntawm cov tais diav tsis yog hauv lawv cov txiaj ntsig nkaus xwb, tab sis kuj yog qhov tseeb uas lawv pab kom txuag nyiaj hauv tsev neeg. Qhov loj tshaj plaws tsis yog tsis saib tsis xyuas cov txuj lom zoo - qhov kev ua kom yuam kev no yuav tso cai rau koj coj cov zaub lossis paub qab hau cutlets mus rau qib tshiab.

Cov zaub mov txawv rau cov neeg tsis noj nqaij cutlets los ntawm kev xaiv nthuav tawm yog li yooj yim txawm tias cov niam tsev txiv tsev tshiab yuav nyiam nws. Nyob rau tib lub sijhawm, txiaj ntsig ntawm kev siv zog yuav zoo siab rau txhua tsev neeg nrog rau kev pom tshwm thiab muaj ntxhiab tsw.

Pom zoo: