Iibhega ezimnyama zembotyi. Itshilisi yokupheka kancinci . Isuphu yelentile . Ezi zitya zibonisa ukuba iimbotyi zinokwenza nantoni na, kwaye xa uyazi ukuba ziphekwe njani ukususela ekuqalei (hayi ukuba asikuthandi ukusebenzisa iimbotyi ezinkonkxiweyo kwi-pinch), uya kuvula zonke iintlobo zeengcamango ezintsha zesidlo sakusihlwa. Nazi iindidi ezili-15 zeembotyi zokwenza ekhaya, kunye nezinye iindlela zokupheka esizithandayo esinokuzisebenzisa kuzo.
EZIQHELEKILEYO: Uzipheka njani iimbotyi ezomileyo (kuba uYep, yeyona ndlela ilungileyo yokuZitya)
Ziyintoni Iimbotyi, Kanye?
Uyazi ukuba zeziphi iimbotyi kwinqanaba elisisiseko, kodwa masifumane i-nerdy for a sec: Iimbotyi luhlobo lwembotyi, oku kuthetha ukuba zikhule kwiipod; Iimbotyi yimbewu efumaneka ngaphakathi kwesityalo somdumba. Kukho malunga ne-400 iindidi ezaziwayo zeembotyi ezidliwayo, ngoko akukho nqongophala yeendlela zokupheka ezinokuthi zisetyenziswe kuzo. Ngokubanzi, zivame ukuba zincinci kumafutha kunye nemithombo emikhulu yeprotheni esekelwe kwisityalo kunye nefiber. Iimbotyi zithandwa kwihlabathi liphela, ngakumbi kwisiLatini, isiCreole, isiFrentshi, ukutya kwamaIndiya kunye nesiTshayina.
Zithengiswa zombini zomisiwe kwaye zikhonkxiwe. Iimbotyi ezinkonkxiweyo zilungele ukutyiwa, ngelixa iimbotyi ezomisiweyo zidinga i-TLC encinci phambi kokuba zityiwe. Okokuqala, kufuneka zifakwe ubusuku bonke emanzini ukuze ziqale ukuthambisa (nangona ukuba ucinezelekile ixesha, uzibilise kwaye uzivumele zicwilise iyure kuya kwenza iqhinga). Emva koko, iimbotyi kufuneka zihlanjululwe, zixutywe kwaye ziphekwe ngamanzi amatsha okanye izithako ezongezelelweyo ezifana nenyama kunye nesitokisi, eziza kukhulisa incasa yazo. Ngokuxhomekeke kuhlobo kunye nobukhulu beembotyi, ukuzipheka kunokuthatha naphi na ukusuka kwiyure enye ukuya kwezintathu. Emva kokuba usugqibile, kufuneka zibe zithenda kwaye ziphekwe, kodwa zincinci i-al dente-kungekhona i-mushy. Zingagcinwa efrijini iveki, kwisikhenkcisi kangangeenyanga ezintathu okanye zityiwe zibonwa nje. Nazi iindidi ezili-15 zeembotyi ukuze uqalise.
Iintlobo zeembotyi
Westend61/Getty Imifanekiso1. Iimbotyi eziMnyama
Ngokwe & frac12; -ikomityi yokukhonza: 114 calories, 0g fat, 20g carbs, 8g protein, 7g fiber
Ezi zizalelwa eMzantsi nakuMbindi Merika, ngoko akumangalisi ukuba ziyinkwenkwezi yezitya ezininzi zaseLatin naseCaribbean. Banobumba obuthambileyo, obuthambileyo kunye ne-creamy, i-flavour epholileyo-efana neembotyi ezininzi, bathatha i-flavour yayo nayiphi na into ephekwe ngayo. Izitya ezidumileyo ezibandakanya iimbotyi ezimnyama zi iCuba congrí , isuphu yembotyi emnyama kunye neetacos.
Yizame
- Iitapile eziswiti kunye neeTacos zembotyi eziMnyama ezineBlue Cheese Crema
- IiBurgers zembotyi eziMnyama
- ISophu yeCoconut eNsundu yeBhotyi ekhawulezayo kwaye eLula
Ifoto kaMichelle Lee/Getty Imifanekiso2. Iimbotyi zeCannellini
Ngokwe & frac12; -ikomityi yokukhonza: 125 calories, 0g fat, 22g carbs, 9g protein, 6g fiber
Iimbotyi zeCannellini zithandwa ngenxa yokuguquguquka kwazo, ukona okuthambileyo kunye nokuguquguquka. Ukuvela e-Italiya, ziye zaba yindawo eqhelekileyo e-US, zihlala zisetyenziselwa izitya zepasta, isityu kunye nesuphu yemveli yeminestrone. Iimbotyi zeCannellini zinokubhidaniswa ngokulula kwi-navy okanye iimbotyi ezinkulu ezisemantla (zontathu luhlobo lweembotyi ezimhlophe), kodwa eneneni zinomzimba omninzi kwaye zinomhlaba kunezo zombini. Ngamanye amaxesha zibizwa ngokuba ziimbotyi ezimhlophe ezintsonkothileyo, nje ukuba ubona oko kubhalwe kwivenkile yakho enkulu.
Yizame
- Iimbotyi ze-Cannellini eziBraised kunye neProsciutto kunye neHerbs
- Isaladi yeSquash eRostiweyo kunye neembotyi eziMhlophe, Iimvuthuluka zesonka kunye neLemon eGqiweyo
- Isoseji yePan enye eneBrokholi Rabe kunye neembotyi eziMhlophe
Tharakorn Arunothai/EyeEm/Getty Imifanekiso3. Iimbotyi zezintso
Ngokwe & frac12; -ikomityi yokukhonza: 307 calories, 1g fat, 55g carbs, 22g protein, 23g fiber
Ukuba ukhe wazibuza ukuba balifumana phi igama labo, kungenxa yokuba iimbotyi zezintso zimile okwezintso ezincinci. Iinzalelwane kuMbindi Merika kunye neMexico, zithambile kwaye zimnandi kancinci kwincasa kwaye zipheka zikhrim kwaye zithenda. Uya kuzifumana kwiitoni zeeresiphi zetshili, kunye nesuphu yeminestrone, ipasta e fagioli kunye neekhari.
Yizame
- Kale Minestrone
- Kitchen Sink Chili
- I-Pasta kunye neembotyi
Neha Gupta/Getty Imifanekiso4. Iimbotyi zeGarbanzo
Ngokwe & frac12; -ikomityi yokukhonza: 135 calories, 2g fat, 22g carbs, 7g protein, 6g fiber
Mhlawumbi uyabafowunela ii-ertyisi endaweni yoko. Nokuba yeyiphi na indlela, ezi mbotyi zinomlingo kakhulu, zimnandi kwaye zinenjongo ezininzi. Imidumba ethambileyo, enentongomane ililitye lembombo lokutya kweMeditera nakuMbindi Mpuma kodwa zithandwa kwihlabathi liphela. Ziqhekeze zibe yi-hummus, ziyose de zibe crispy, zisebenzise kwisityu, iikheri okanye iisaladi, zijike zibe ziibhega okanye ifalafel-i-pantry yioyster yakho.
Yizame
- I-Chickpea kunye neVegetable Coconut Curry
- IiBurgers zeChickpea
- IHummus eyenziwe lula yasekhaya kunye neZa'atar Pita Chips
Sasha_Litt/Getty Imifanekiso5. Iimbotyi zeNavy
Ngokwe & frac12; -ikomityi yokukhonza: 351 calories, 2g fat, 63g carbs, 23g protein, 16g fiber
Iimbotyi zeNavy (aka haricot iimbotyi) zavela ePeru kumawaka eminyaka eyadlulayo. Ngaphandle kwegama labo, zimhlophe ngombala kwaye ziqhele ukubhidaniswa nezinye iimbotyi ezimhlophe, njenge cannellini kunye nentla enkulu. Zinevelvety, ukuthungwa kwesitatshi kunye nencasa engathathi hlangothi, enobulali be nutty enokuthi ithathe incasa yayo nantoni na ephekwe ngayo. Usenokudibana nazo kwimbotyi ebhakiweyo kunye neeresiphi zesuphu, kodwa zingasetyenziswa ezininzi zokupheka iimbotyi ezimhlophe. I-Navy bean pie ikwayiresiphi edumileyo kwinkcubeko yamaMuslim.
Yizame
- Iimbotyi ezibhakiweyo zeSlow-Cooker
- I-Ham kunye ne-Navy Bean Soup
- Isuphu yeBhotyi eMhlophe yeMeditera
Imifanekiso yeZvonimir Atletic/EyeEm/Getty6. Iimbotyi ezinkulu zaseMntla
Ngokwe & frac12; -ikomityi yokukhonza: 149 calories, 1g fat, 28g carbs, 10g protein, 6g fiber
Kwimeko apho ungazaliswanga ziimbotyi ezimhlophe okwangoku, nalu olunye uhlobo olulungele ukubandakanya kwisityu, isuphu kunye netshilisi. Ziyibambe kakuhle imilo yazo kwaye ikwazi ukufunxa yonke incasa yayo nawuphi na umhluzi olungiselelwe kuwo. Ikwaziwa njengeembotyi ezinkulu ezimhlophe, ziphuma ePeru kwaye zilingana phakathi kweembotyi zolwandle ezincinci kunye neembotyi ezinkulu zecannelini. Banencasa ethambileyo, ethambileyo eyenza ukuba baye kwi-French cassoulet.
Yizame
- Iimbotyi eziMhlophe kunye neRosemary kunye netswele leCaramelized
- Isityu seTomato kunye neembotyi eziMhlophe kwiToast
- White Turkey Chili kunye avokhado
URoberto Machado uNowa7. Iimbotyi zePinto
Ngokwe & frac12; -ikomityi yokukhonza: 335 iikhalori, 1g amafutha, 60g carbs, 21g protein, 15g fiber
Amathuba okuba ukhe wazifumana kwi-burrito yeembotyi okanye njengecala leembotyi eziqhotsiweyo kwicantina yakho yasekhaya oyithandayo. Iimbotyi zePinto, ezikhuliswe kuwo wonke uMzantsi nakuMbindi Merika, zithandwa kakhulu kwi-Mexican, Tex-Mex kunye neLatin cuisines. Zinencasa ngakumbi kunezinye iintlobo zeembotyi, zinyakamisa i-earth, etyebileyo, i-nutty flavour engaze idane.
Yizame
- Homestyle Irayisi kunye neembotyi
- Iimbotyi zePinto zaseMazantsi ezineHam Hocks
- Iimbotyi ze-Crock-Pot Pinto
USilvia Elena Castañeda Puchetta/EyeEm/Getty Imifanekiso8. Iimbotyi zeLima
Ngokwe & frac12; -ikomityi yokukhonza: 88 calories, 1g fat, 16g carbs, 5g protein, 4g fiber
Ezi mbotyi zokungcamla zikhethekileyo zenza uhambo ukusuka eMzantsi Merika ukuya eMexico nakuMzantsi-ntshona waseMelika. Zifana ne-chickpeas ngengqiqo yokuba aziyingcamla i-um, i-beany, ngenxa yokungabi nagama elingcono-zine-nutty kunye ne-sweete kunye ne-texture egudileyo, e-creamy (ukuba nje ingaphekwanga kakhulu, ingazijika zibe krakra.) Iimbotyi zeLima ziyimfuneko kwiimbotyi zebhotolo zohlobo lwaseMazantsi, ezithiywe ngombala okhrimu, obolileyo ofunyanwa ziimbotyi xa zipheka, kunye nesucotash. Zikwalungile kwisityu, isuphu kunye nediphu yeembotyi.
Yizame
- Lima Bean Butternut Succotash
- Iimbotyi zebhotolo zaseMzantsi
- I-Succotash yaseMzantsi kunye ne-Okra, umbona kunye neetumato
Kjerstin Gjengedal / Getty Imifanekiso9. Iimbotyi zeFava
Ngokwe & frac12; -ikomityi yokukhonza: 55 calories, 0g fat, 11g carbs, 5g protein, 5g fiber
Kwaziwa ngokuba ziimbotyi ezibanzi, iimbotyi zefava zivunwa kulo lonke elaseMeditera ngenxa yembewu yazo enencasa, eyandisiweyo. Ziqhelekile kwizitya zaseMeditera naseMbindi Mpuma, kodwa ziphinde zenze izongezo ze-stellar kuyo nayiphi na isaladi yasentwasahlobo okanye isobho. Iimbotyi zeFava zinenyama, zinencasa etyiwayo kunye nencasa emnandi, eswiti nekrakrayo. Cinga ukuba kukho isizathu esilungileyo uHannibal Lecter ebathanda kakhulu.
Yizame
- I-Foul Mudammas (iimbotyi zeFava zaseYiputa)
- Ibhontshisi ebanzi Iasparagus Pea Spring Panzanella Salad
- I-Spring Minestrone Soup kunye nePistachio Parsley Gremolata
MirageC/Getty Imifanekiso10. Iimbotyi kuphela
Ngokwe & frac12; -ikomityi yokukhonza: 359 calories, 1g fat, 65g carbs, 25g protein, 17g fiber
Ezi mbotyi zincinci ziluhlaza zithandwa kakhulu eMpuma nakumazantsi-mpuma e-Asia, kunye ne-Indian Subcontinent. Zihamba ngamagama amaninzi (green gram! maash! mongo!) kwaye incasa imnandi kancinci. Nabani na obukeleyo IOfisi Usenokuzibuza ukuba ingaba zivumba na njengokufa, kodwa ungoyiki-kuphela iimbotyi zemung ezihlumayo ngaphandle kokujikeleziswa komoya okwaneleyo okanye ukuhlanjululwa kuya kunuka. Xa zilungiswe kakuhle, zinuka umhlaba kunye nemifuno. Iimbotyi zemung zizongezo ezithandwayo kwisityu, isuphu kunye neekheri, kwaye zihlala ziguqulwa zibe yintlama yeedessert ezahlukeneyo zaseAsia.
Yizame
- ISophu yeTomato eRose uMlilo kunye neSuphu yeembotyi zeMung
- Iimbotyi zaseMongo
- Imbotyi yeMung kunye neCoconut Curry
UMichelle Arnold/EyeEm/Getty Imifanekiso11. Iimbotyi eziBomvu
Ngokwe & frac12; -ikomityi yokukhonza: 307 calories, 1g fat, 55g carbs, 22g protein, 23g fiber
Abanye abantu bacinga ukuba iimbotyi ezibomvu kunye neembotyi zezintso ziyafana, kodwa ngokwenene zahluke kakhulu. Iimbotyi ezibomvu (ezikwabizwa ngokuba ziimbotyi ze-adzuki) zincinci, incasa ngakumbi imbotyi-y kwaye inombala obomvu oqaqambileyo kuneembotyi zezintso. Zivela eMpuma ye-Asia kwaye zine-texture egudileyo kodwa enomgubo. Iimbotyi ezibomvu kunye nerayisi sisiseko sesiCreole, kodwa iimbotyi ezibomvu zikwalungile kwiisaladi, izitya zeembotyi, iikheri okanye i-hummus. Intlama yembotyi ebomvu ixhaphake kakhulu kwezinye izimuncumuncu zaseAsia, njengetaiyaki.
Yizame
- Iimbotyi eziBomvu ziBalaseleyo kunye neRayisi
- I-Sweet Potato kunye neSophu yembotyi ye-Adzuki
- Imvana e-Olive-Crusted kunye ne-Adzuki Bean Stew
Isabelle Rozenbaum/Getty Imifanekiso12. Iimbotyi zeFlageolet
Ngokwe & frac12; -ikomityi yokukhonza: 184 iikhalori, 4g amafutha, 28g carbs, 10g protein, 11g fiber
Ezi mbotyi ezincinci, ezilula zithandwa kakhulu eFransi, ilizwe labo lemvelaphi. Zivunwa phambi kwexesha kwaye zomiswe ngoko nangoko, ngoko zigcina umbala wazo oluhlaza nangona ziluhlobo lwembotyi emhlophe. Xa sele ziqotyiwe kwaye ziphekiwe, iimbotyi ze-flageolet zithambile, zikhrimu kwaye zithambile kwaye zinokwakheka okuqinileyo, okufana ne-navy okanye iimbotyi ze-cannellini. Zisebenzise kwiisuphu, izityu kunye neesaladi okanye uzipheke ngokwazo njengesitya esisecaleni.
Yizame
- Iimbotyi zeFlageolet kunye neRosemary kunye neThyme
- Isityu segusha kunye neFlageolets kunye neHerbs
- I-Flageolets ene-Autumn Greens kunye ne-Bacon entsha
Tharakorn Arunothai/EyeEm/Getty Imifanekiso13. Iimbotyi zesoya
Ngokwe & frac12; -ikomityi yokukhonza: 65 calories, 3g fat, 5g carbs, 6g protein, 3g fiber
Nantsi enye i-legume enokuyenza yonke into, ukusuka kubisi ukuya kwi-tofu ukuya kumgubo. Iimbotyi zesoya zaqala ukuvunwa ngamafama aseTshayina, kodwa zigcwele kulo lonke elaseAsia. Banencasa echubekileyo ye-nutty, ebavumela ukuba bathathe incasa yayo nantoni na ephekwe ngayo. Yongeza kwi-stews kunye ne-curries, okanye i-snack kuzo i-solo emva kokutshisa ngokukhawuleza kwi-oven. (P.S.: Xa iimbotyi zesoya zicholwa zingekakhuli kwaye zishiywe kwimidumba yazo, zihamba ngegama elithi edamame endaweni yoko.)
Yizame
- I-Kongjang (Iimbotyi zeSoya eziLinyiweyo zaseKorea eziSwiti kunye neNcum)
- Imbiza yeKhari yeSoya ekhawulezileyo
- Iimbotyi zesoya ezigcadiweyo ezinetyiwa
Creativ Studio Heinemann/Getty Imifanekiso14. Ii-Peas ezinamehlo amnyama
Ngokwe & frac12; -ikomityi yokukhonza: 65 calories, 0g fat, 14g carbs, 2g protein, 4g fiber
Ii-ertyisi ezinamehlo amnyama zivela e-Afrika, ngoko akukho mfihlakalo ukuba kutheni zihlala ukutya komphefumlo isiseko namhlanje. Enyanisweni, abaninzi abantu baseMzantsi kunye nabaMnyama baseMelika bapheka ibhodwe ngonyaka ngoSuku loNyaka omtsha ngenhlanhla. Zinencasa encancisayo, enomhlaba kunye nesitatshi esinencasa yamazinyo. Sicebisa ukuba ube nazo isitayile sasemaZantsi ngecala lerayisi kunye nemifuno ye-collard, ngakumbi ukuba ungowokuqala.
Yizame
- I-Peas enamehlo aMnyama aMazantsi
- ISophu yePea enamehlo aMnyama
- I-Black-Eyed Pea Masala kunye neKale
UGabriel Vergani/EyeEm/Getty Imifanekiso15. Iilentile
Ngokwe & frac12; -ikomityi yokukhonza: 115 calories, 0g fat, 20g carbs, 9g protein, 8g fiber
Iilentile zigalelwe kusapho olunye kunye neembotyi kunye neeertyisi kuba ziyimidumba kwaye zikhula kwiipod. Zivela kulo lonke elaseYurophu, eAsia naseMntla Afrika nakwiindidi ezininzi ezahlukeneyo, ngokuqhelekileyo zithiywe ngombala wazo. Uhlobo ngalunye luyahluka kwincasa, ngoko ke luyakwazi ukusuka kuswiti ukuya kumhlaba ukuya kwipepile. Iilentile zidla ngokubizwa ngokuba kwiisuphu kunye neeresiphi ze-stew, kodwa zikhululeke ukuziphosa kwisaladi ebandayo okanye ukongeza kuyo nayiphi na i-vegan casseroles okanye ukubhaka, nayo. Zikwancancisa kamnandi namaqanda, kwi-toast nakwizitya zerayisi.
Yizame
- I-Lentil ye-Creamy Vegan kunye neVegetable eyosiweyo Bhaka
- I-Radicchio, iLentil kunye ne-Apple Salad kunye neVegan Cashew yokunxiba
- I-Easy-Pot ye-Lentil ye-Soup ye-Kielbasa
EZIPHATHELELEYO: Ungagcina ixesha elingakanani iimbotyi ezomisiweyo? Impendulo Yasothusa
